WOD
Monday 191202
Smolov Jr week 1 day 1
Back squat
6 x 6 @ 70 % of 1 rep max
Then:
Muscle up cycle week 1 day 1
Group classifications below
Group...
Sunday 191201
5 Rounds of
With a 4:00 clock complete
50 Double unders
15 Dumbbell deadlifts
12 Dumbbell hang power cleans
9 Dumbbell front squats
50 Double unders
Rest remainder of the...
Saturday 191130
WOD-
In teams of 3 complete the following for time of:
150 Calories on bike
100 Squat snatch 115#(75#)
75 Toes to bar
50 Handstand push ups
*During toes to...
Friday 191129
WOD-
With a 30:00 running clock
Minutes 0:00 - 10:00 Row for max meters
Minutes 10:00 - 20:00 Build to a 3 rep back squat
Minutes 20:00 -...
Thursday 191128
Happy Thanksgiving!
Reminder that we have 2 Classes only today!
WOD
As much turkey or wine you can earn in 40:00 of:
Calories on the bike, rower,...
Wednesday 191127
WOD and SPRINT
Run 5K
Reminder that we have an abridged schedule starting today and going through Friday. Please check MBO for the classes we are...
Tuesday 191126
Update as of 3:00 am. The 5:30 am, 5:45 am Sprint and 6:30 am classes are CANCELLED. We will open at 7:30 am.
WOD-
3 Rounds...
Monday 191125
WOD-
In 20:00, build to a 1 rep max power clean
Then:
Death by power cleans at 60% of today's 1 rep
Minute 1 = 5 power cleans
Minute...
Sunday 191124
WOD-
Tabata this:
Ring row
Push-up
Ab-mat sit-up
Paralette lateral hops
*:20 of work, :10 of rest x 8 rounds per movement. Score is lowest number of reps maintained.
Saturday 191123
WOD-
Working in teams of 2, as many rounds as possible in 20 minutes of:
50' DB front rack walking lunge, 40#(25#)
50' DB farmer's carry, same...