WOD
Friday 201030
WOD-
"Chelsea"
Every minute on the minute for
30:00:
1 round of "Cindy"
5 Pull-ups
10 Push Ups
15 Air Squats
SPRINT-
As many rounds as possible in 18:00 of
Run...
Thursday 201029
This is a friendly reminder to wear your mask anytime you are inside the gym and not in your own personal square. If you...
Wednesday 201028
WOD-
HEAVY Day
5 x 2 reps Sumo Deadlift
SPRINT-
As many rounds as possible in 8:00 of
12 Wall balls
12 Russian kettlebell swings
24 Double unders
Rest 3:00, then...
Tuesday 201027
WOD-
2 Rounds For time:
100 Double Unders
75 AbMat Sit-ups
50 Power Snatch 45#(35#)
25 Ring Dips
SPRINT-
As many rounds as possible in 20:00 of
3 Burpees
...
Monday 201026
WOD-
For Time:
9-6-3
Thrusters 155#(105#)
Ring Muscle Ups
SPRINT-
For time:
Row 1500(1200) meters, then
5 Rounds for time of
10 Pull ups
10 Dumbell shoulder to overhead
Sunday 201025
WOD-
Interval Training
4 x 2 minute rounds with
2 minutes rest between of:
15 Push Jerks 165#(115#)
AMRAP Lateral Box Jump
Overs 24"(20")
Saturday 201024
WOD-
For Time:
50-40-30-20-10 reps of:
Row calories
AbMat Sit-ups
10-8-6-4-2 reps of:
Sandbag over shoulder 150#(100#)
SPRINT-
For time:
50 Wall balls
40 Pull ups
30 Russian kettlebell swings
20 GHD sit ups
30 Russian...
Friday 201023
WOD-
HEAVY DAY
Back Squat
7 x 5 Rep Max
All sets at same weight
SPRINT-
5 Rounds for time of:
Run 400 meters
10 Burpee toes to bar
Thursday 201022
WOD-
For Time:
30-25-20-15-10-5
Pull-ups
Burpees
*Run 200m after each round
SPRINT-
As many rounds as possible in 16:00 of
12 Dumbbell hang power clean to overhead
24 Double unders
Row 200(150) meters
Post...
Wednesday 201021
WOD-
As many rounds as possible
in 15:00 of:
5 Power Snatch 95#(65#)
10 Box Jumps
15 Air Squats
SPRINT-
For time on each piece
100 Wall balls 10'(9')
50(35) Calories...