WOD
Thursday 200709
WOD-
For Time:
21-15-9
Unbroken Handstand Push-Ups
Goblet Squats 53#(35#)
SPRINT-
As many rounds as possible in 22:00 of
Row 500 meters
12 Dumbbell hang power cleans
9 Dumbbell thrusters
6 Pull ups
Wednesday 200708
WOD-
3 Rounds for time:
Row 500 meters
10 Box Jump Overs 24"(20")
10 Power Cleans 115#(75#)
SPRINT-
5 Rounds of:
With a 3:00 clock perform
20 Alternating...
Tuesday 200707
WOD-
Cindy XXX
As many rounds as possible in
in 20:00 of:
10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20...
Monday 200706
WOD-
Heavy Day:
3 Rep Heavy Snatch:
*reps must be completed in a 30s window
but do not need to be touch and go.
Drop from the top...
Sunday 200705
WOD-
HERO Sunday
"Mark Klement"
74-44-11 Reps for Time
Burpees
Push-Ups
Sit-Ups
Air Squats
Saturday 200704
WOD-
4th of July WOD
17 Deadlifts 225#(155#)
76 Double Unders
17 Handstand Push-ups
76 Box Jumps
17 Sandbag Over Shoulder 100#(70#)
76 Walking Lunges
SPRINT-
With a...
Friday 200703
There are a few men's 2020 Pride shirts for sale in the retail room. There are mediums and larges available. If you pre-ordered a...
Thursday 200702
WOD-
For Time:
50 Thrusters
40 Power Cleans
30 Hang Snatch
20 Overhead Squats
Perform 50 Double Unders between
movements and after the OHS.
Pick you own...
Wednesday 200701
WOD-
As many rounds as possible in
25:00 of:
Row 250 meters
15 Toes-2-Bar
15 Push Press 95#(65#)
SPRINT-
As many rounds as possible in
25:00 of:
50 Double...
Tuesday 200630
WOD-
Heavy Day:
Front Squat
7 x 5 reps building in weight
SPRINT-
3 rounds for time of
Run 800 meters
21 Toes to bar
15 Kettlebell swings