WOD
Wednesday 200101
Open Gym only today from 10:00 - 11:30 am, no structured classes.
Happy New Year. Here's to a great 2020
Tuesday 191231
*Reminder that we have a short schedule tonight and Open Gym only tomorrow. Check MBO for the schedule.
WOD
21-15-9 Reps for time:
Pull-ups
Calories on bike
Rest 3...
Monday 191230
WOD-
Bench press
3-3-3-3-3
Then, death by DB thruster:
Min 1- perform 1 DB thruster, 40#(25#)
Min 2- perform 2 DB thruster, 40#(25#)
Min 3- perform 3 DB thruster, 40#(25#)
Continue...
Sunday 191229
WOD-
As many rounds and reps as possible in 12 min of:
2 Rope climbs
10 Burpees to 6"" target
10 Toes to bar
200m Run
*There will be some...
Saturday 191228
WOD-
3 Rounds, each for time:
250m Row
15 Push jerk, 135#(95#)
250m Row
Rest 3 minutes
SPRINT-
16m AMRAP
10 Box Jumps
20 KB Swings
40 Double Unders
Friday 191227
WOD-
Back squat
5-3-2-1-1-1
SPRINT-
Burn the Fruit Cake
in teams of 2
200/170 Cal Row
150/125 Cal Bike
100 Toes to bar
Thursday 191226
WOD-
"Tabata That Thing"
8 Rounds of :20 work, :10 rest, alternating between stations:
Chin over bar hold
Ring support hold
Hollow body hold
Handstand hold
SPRINT-
17 min Ladder
4-8-12-16-20...
DB Hang Power...
Wednesday 191225
Merry Christmas!
WOD-
2 Rounds for time:
800m Run w/ medball, 20#(14#)
100' Bear crawl
400m KB farmer carry, 16kg(12kg)
100' Bear crawl
200' Prowler push, 50#(30#)
100' Bear crawl
Tuesday 191224
WOD-
12 Days of Christmas:
1 Snatch 155#(105#)
2 Muscle Up
3 Front Squats 155#(105#)
4 Box Jumps 24""(20"")
5 Hang Power Cleans 155#(105#)
6 Chest to Bar Pull-ups
7 Deadlift...
Monday 191223
*Reminder we have abridged schedules Tuesday, Wednesday, and Thursday this week. Check MBO for our class times.
**We will be doing a 1 rep back...