WOD-
Bench Press
10-5-3-2-1-1
Then
As many rounds as possible in 12:00 of
Row 20(15) calories
15 Push ups
SPRINT-
For Time:
5 Devils Press
Rest 1 Minute
5 Devils Press
10 Box Jump Overs
Rest 1 Minute
5 Devils Press
10 Box Jump Overs
20 Russian Sit Ups
Rest 1 Minute
5 Devils Press
10 Box Jump Overs
20 Russian Sit Ups
30 Walking Lunges
Rest 1 Minute
5 Devils Press
10 Box Jump Overs
20 Russian Sit Ups
30 Walking Lunges
60 WallBalls
Reminder to upload your vaccine cards into MBO. See last Tuesdays blog for instructions.
WOD-
5 Rounds for time of:
Run 200 meters
5 Burpee box jump overs
10 Toes to bar
15 Air squats
Rest 1:30 between rounds
Score is total time including rest
*Compare to time on 9/22/2021
SPRINT-
20 Minute AMRAP:
20 Calorie Ski
40 Meter Prowler Push
20 Calorie Row
40 Meter Prowler Push
WOD-
5 Rounds for time of:
10 Dumbell push press right arm (pick your #)
50 Single unders
10 Dumbell push press left arm (pick your #)
10 Kipping pull ups (no butterfly today)
After party:
3 – 5 rounds for quality of:
20 Alternating bicep curls
20 Banded tricep extensions
WOD-
With a partner, complete the following
Row 120 calories
30 Sandbag ground to over shoulder
Row 100 calories
60 GHD sit ups
Row 80 calories
30 Sandbag ground to over shoulder
Row 60 calories
60 GHD sit ups
*Complete in order, with one person working at a time.
30:00 time cap
SPRINT-
With A Partner, Complete in Any Order:
96 Box Jumps Overs
1,600 Meter Run
96 MedBall Cleans
64 Push Ups
WOD-
With a 20:00 clock
Run 1 mile. Then with the remaining time;
As many rounds as possible of
10 Deadlifts 185#(125#)
10 Ring rows
10 Ring dips
SPRINT-
EMOM 30 Minutes:
Minute 1: 10 WallBalls
Minute 2: 20 AbMat Sit Ups
Minute 3: 12 (10) Ski Erg Calories
Minute 4: 5 HSPU or 3 Wall Walks
Minute 5: Rest
WOD-
Gymnastic skill day
Every minute on the minute for 25:00 of
Minute 1 = Bar muscle ups
Minute 2 = :45 for calories on bike
Minute 3 = :45 for calories on the ski erg
Minute 4 = Strict handstand push ups
Minute 5 = Rest and evaluate
SPRINT-
21 Minute AMRAP:
21 Calorie Row
15 Sumo Deadlift High Pull
9 Burpees
15 KettleBell Swings
Thank you to everyone that uploaded their vaccine cards to MBO. If you still need to upload your card, see yesterday’s blog for instructions.
WOD-
Heavy Day
3 Rep Back Squat retest
SPRINT-
25 Minute AMRAP:
15 Bike Calories
30 Dumbbell Thruster
60 Dumbbell Walking Lunges
Hello Verve members!
We have found a way to have you all upload your vaccine cards into MBO so that we can work towards the 95% vaccinated rate that is required so that those vaccinated don’t have to wear masks. Danielle was kind enough to find a solution that is easy enough for everyone to follow. Below are the instructions for you to upload your info. We are going to require everyone to follow the steps, even if you have already sent in your vaccine cards to me. Please follow the below instructions and do this as soon as you can.
WOD-
5 Rounds for time of:
8 Power cleans 155#(105#)
16 Burpees
24(20) Calorie row
SPRINT-
5 X 3 Minute AMRAP:
4 Devils Press
6 Pull Up + Toes to Bar
24 Double Unders
Rest 1 minute between rounds.
WOD-
Conditioning Program D8
Every 2:30 70% and 75% of 2:00 test on each machine
*You will do each machine twice and you can alternate or do them back to back
Then;
As many rounds as possible in 13:00 of
10 Toes to bar
Run 200 meters
20 Alternating dumbbell snatch 40#(25#)
Run 200 meters
SPRINT-
3 Rounds for Time:
Row 250 Meters
3 Sandbag Ground to Over Shoulder
Row 500 Meters
5 Sandbag Ground to Over Shoulder
Row 750 Meters
7 Sandbag Ground to Over Shoulder
As many rounds as possible in 20:00 of
Row 300(200) meters
10 Ring push ups
10 Ring rows
After party
Accumulate 3:00 of sandbag bear hug
