WOD
Sunday 180812
As many rounds and reps as possible in 16 minutes of:
20 Ab-mat sit-ups
40 Double unders
20 DB snatch, alternating, 40#(25#)
400m row
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Thursday 180809
5 Rounds for time of:
20 Wall ball shots, 20#(14#) to 10'
10 Deadlifts, 225#(155#)
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Instead of a blog about something...
Tuesday 180707
Every 3:00 for 5 sets:
8 Back squats
Then, every 2:00 for 5 sets:
3 Front squat + 1 thruster
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Most of us are lucky...
Monday 180706
3 Rounds for time:
400 meter run
30 Burpees
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Femme Royale is coming back to Verve!!
Are you and your best gal pal...
Sunday 180805
For time:
100' Handstand walk
20 Toes to bar
20 Double KB deadlift, 24kg(16kg)
75' Handstand walk
15 Toes to bar
15 Double KB deadlift, 24kg(16kg)
50' Handstand walk
10 Toes to...
Saturday 180804
In teams of two, as many reps as possible in 20 minutes of:
70 Thrusters, 95#(65#)
60 Thrusters, 135#(95#)
50 Thrusters, 165#(115#)
40 Thrusters, 185#(125#)
30 Thrusters, 205#(135#)
Remaining time...
Thursday 180802
5 Rounds:
500 meter row
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Olympic lifting shoes: Wear or Wear Not? When or When Not? By Courtney Shepherd
Whenever we have...
Tuesday 180731
"Whitten"
5 Rounds for time of:
22 Kettlebell swings, 70#(53#)
22 Box jumps, 24"(20")
Run 400 meters
22 Burpees
22 Wall ball shots, 20#(14#) to 10'
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Army Captain...
Monday 180730
In 10 minutes find a 2RM squat clean & jerk
Then, as many reps as possible in 8 minutes:
Squat clean and jerk @80% of today's...
Sunday 180729
Grid Workout with a partner.
Movements are a surprise so show up to see them.
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