WOD
Tuesday 200908
WOD-
As many rounds as possible in 20:00 of:
250m Row
20 Wall Balls 20#(14#) 10'(9')
40 Double Unders
SPRINT-
6 Rounds for time of:
30(20) Calories on the...
Sunday 200906
Check MBO for our Labor Day schedule tomorrow.
WOD-
2 Rounds for time of:
10 Burpee Bar Muscle Ups
10 Burpee Toes-2-Bar
30 cal Row
Saturday 200905
WOD-
For Time:
100 Back Squats 135#(95#)
*Every minute on the minute including 3-2-1 go, perform:
5 Burpees
SPRINT-
In teams of 2, complete as many reps in 4:00...
Friday 200904
This coming Monday is Labor Day and we will have an abridged schedule. Normally we'd only have one or two classes, but due to the...
Thursday 200903
WOD-
For Time:
21-18-15-12-9-6-3
Box Jumps 24"(20")
Power Clean 75#(55#)
Hand Release Push-ups
SPRINT-
As many rounds as possible in 22:00 of
Row 500(400) meters
20 Devils press
15 Pull ups
Wednesday 200902
WOD-
"Josh"
For Time:
21-15-9
Overhead Squat 95#(65#)
42-30-18
Pull-ups
Scheme is 21>42>15>30>9>18"
SPRINT-
For time:
30 Dumbbell thrusters
1 Rope climb
25 Dumbbell thrusters
2 Rope climbs
20 Dumbbell thrusters
3 Rope climbs
15 Dumbbell thrusters...
Tuesday 200901
WOD-
As many rounds as possible in 20:00 minutes of:
400m Run
40 Double Unders
Max Handstand Push-up
*Every time a set of HSPU
is broken, start...
Monday 200831
WOD-
HEAVY DAY
9 Sets, all as heavy as
possible of:
2 Front Squats
+
1 Push Jerk
+
2 Front Squats
*1 set every 2 minutes
SPRINT-
As many...
Sunday 200830
WOD-
As many rounds as possible
in 15:00 of:
15 GHD Sit ups
12 Hang Power Snatch 75#(55#)
9 Toes-2-Bar
Saturday 200829
WOD-
Partner WOD:
Partner 1 completes a round
then Partner 2.
12 Rounds For Time:
14/10 Cal Row
20 Dumbbell Snatch 50#(35#)
10 Dumbbell Step Overs 20"
SPRINT-
With a partner complete the...