WOD
Sunday 200510
WOD-
For Time:
-100 Wall Balls 20#(14#)
-Run 800 meters
-80 Double Unders
-Run 600 meters
-60 Burpees
-Run 400 meters
-40 Box Jumps 24"(20")
-Run 200 meters
-20...
Saturday 200509
WOD-
Partner WOD! FACETIME only unless you live
together. Social Distancing still applies.
For Time:
10 Rounds each of 10 Kettlebell Swings + 10 Plank Burpees
8 Rounds each...
Friday 200508
ENDURANCE-
W6 D3
Row or Run
3 x 2000 Meters @ RPE 5 - 7
Rest 5:00 between each round
WOD-
As many rounds as possible in 20:00 of:
5 Pull-ups
...
Thursday 200507
WOD-
"Gracabel"
For Time:
30 Clean and Jerks 135#(95#)
then...
30 Snatches 135#(95#)
*Use same weight for both movements
*The C&J may seem easy, that's the point, go fast
and rest...
Wednesday 200506
ENDURANCE-
W6 D2
Run, Bike, or Row
8 Rounds of:
2:00 @ RPE 3 - 5
3:00 @ RPE 8+
Rest 1:00 between each round. This should be moving rest
so...
Tuesday 200505
WOD-
4 Rounds for Time:
10 Single arm dumbbell thrusters right 50#(35#)
100 Meter Sprint
10 Single arm dumbbell thrusters left 50#(35#) ...
Monday 200504
During last week's Zoom meeting that Courtney and I had with some Verve members, they asked for some barbell complexes to be programmed. On...
Sunday 200503
WOD-
"Murph" Prep:
Run 800m then:
EMOM 30 minutes:
3 Pull-ups
6 Push-ups
9 Air Squats
Finish with another 800m Run
*Wear a weight vest if you have one
Mods:
Pull ups: Bent over...
Saturday 200502
WOD-
5 Rounds each for time:
15 Unbroken Push Jerks 135#(95#)
10 Box Jumps 30"(24")
*Rest 1 min between rounds
*Reduce load to make sure you can perform
all 5...
Friday 200501
https://www.eljefedenver.com/
El Jefe, 2450 west 44th ave, Denver CO 80211
Verve's very own, Brendan McManus, is re-opening his restaurant; El Jefe. Below are the details.
WE ARE OPENING...