WOD
Sunday 200301
WOD
For time:
50-40-30-20-10
Cals on rower
Cals on Echo bikes
After each set, including the set of 10
10 Dumbbell bench press (you pick the weight)
Saturday 200229
WOD-
3 Rounds for time of:
10 Pull ups
10 Power cleans 135#(95#)
Rest 5:00 then,
3 Rounds for time of
10 Toes to bar
5 Squat cleans 185#(125#)
SPRINT-
With...
Friday 200228
WOD-
5 Rounds for time of:
Row 500(400) meters
10 Push press 115#(75#)
50 Double unders
SPRINT-
6 rounds
:45 Work / :15 rest
Station 1: Battle Ropes (any style)
Station 2: Slamballs...
Thursday 200227
WOD-
As many rounds as possible in 22:00 of
20 Wallballs 20#(14#)
Run 200 meters
20 Box jump overs 24"(20")
Run 200 meters
20 Russian kettlebell swings 53#(35#)
Run 200 meters
SPRINT-
As...
Wednesday 200226
WOD-
3 Rounds of
With a 2:00 clock
10 Hang muscle cleans 75#(55#)
With remaining time
Row max calories
Rest 2:00 between rounds
After the 3rd...
Tuesday 200225
WOD-
In 20:00 build to a heavy overhead squat
Then:
3 Rounds for time of:
10 Overhead squats 95#(65#)
10 Lateral burpees over the bar
*5:00 time cap
SPRINT-
With a partner...
Monday 200224
WOD-
5 Rounds of
With a 3:00 clock
10 Dumbbell hang power cleans 40#(#25)
20 Ab mat sit ups
As many reps as possible with...
Sunday 200223
WOD-
As many rounds as possible in 18:00 of:
5 Power cleans 155#(105#)
10 GHD sit ups
15 Burpees over the bar
25 Single unders
Saturday 200222
A couple of cool things happening today
Coach Melissa is lifting today in the Colorado State Championship. The meet takes place at Vista Peak Prep,...
Friday 200221
WOD-
As many rounds as possible in 20:00 of:
2 Rope climbs
Run 200 meters
5 Strict handstand push ups
Run 200 meters
SPRINT-
For time:
12-10-8-6-4-2
DB/BB Bench Press
Strict Pull Ups
then
100 MB...