WOD
Thursday 201119
WOD-
"Nate"
As many rounds as possible in
20:00 of:
2 Ring Muscle Ups
4 Handstand Push ups
8 Kettlebell Swings 70#(53#)
SPRINT-
Complete the following for time:
Row 100(80)...
Wednesday 201118
WOD-
Every minute on the
minute for 10:00:
1 Squat Snatch
Then...
Every minute on the
minute for 15:00:
1 Squat Clean and Jerk
SPRINT-
5 Rounds for time of:
Run 400 meters
10...
Tuesday 201117
WOD-
Tabata stations x 4:
8 rounds, 20s on, 10s off:
1) Ski Erg
2) Burpees
3) Echo Bike
4) DB Snatch 50#(35#)
SPRINT-
As many rounds as possible in...
Monday 201116
WOD-
As many rounds as possible
in 12:00 of:
12 Power Cleans 95#(65#)
12 Box Jump Overs
12(10) Cal Row
SPRINT-
3 Rounds for time of:
10 Kettlebell swings
30 Double...
Sunday 201115
WOD-
5 Rounds for time:
10 Toes-2-Bar
10 Burpees
50 Double Unders
Saturday 201114
WOD-
20:00 Min Row for max calories
then....
10:00 to hit a heavy squat snatch
SPRINT-
In teams of 2, complete the following for time
100 Calories on the ski...
Friday 201113
WOD-
For Time:
100 Wall Balls
75 Burpees
50 Box Jumps 24"(20")
25 Ring Muscle Ups
SPRINT-
For time:
Row 1500(1200) meters
15 Single arm thrusters right
15 Single arm thruster...
Thursday 201112
WOD-
HEAVY DAY
20 Minutes to set a 1 rep max:
Jerk (Split or push, shooters choice)
SPRINT-
Complete the following for time
10-20-30-20-10
Alternating hang dumbbell power snatch
Push ups
Wednesday 201111
The seminar that we had planned for this coming weekend has been delayed until 2021 so we will have normal classes on Saturday and...
Tuesday 201110
WOD-
"Elizabeth"
21-15-9
Squat Cleans 135#(95#)
Ring Dips
SPRINT-
5 Rounds of:
With a 2:30 clock
15 Medball cleans
30 Double unders
10 Box jumps
*With the remaining time, as many ring rows...