WOD
Saturday 230318
WOD-
15:00 to Bench press
Sets of 8 - 12 reps
Then,
With a partner:
As many rounds as possible in 18:00 of
20 Deadlifts 205#(135#)
20 Bar or ring...
Friday 230317
WOD-
5 Rounds for time of:
Row 500(450) meters
40 Air squats
20 Box jumps 24"(20")
10 Supine ring rows
1 Rope climb
35:00 Time cap
Thursday 230316
WOD-
Glute Hypertrophy Day
5 x 12 Hip Thrusts with barbell
4 x 10/10 Bulgarian Split squats
3 x 10/10 Single leg step ups with dumbbells
2 x 20/20...
Wednesday 230315
WOD-
5 Rounds of:
Wtih a 5:00 clock
Row 30(25) calories
10 Burpees over the rower
5 Shoulder to overhead*
Rest remainder of time
Score = Slowest round
Weights for workout:
Rd 1...
Tuesday 230314
WOD-
As many rounds as possible in 22:00 of
Run 200 meters
20 Goblet squats 53#(35#)
10 Toes to bar
Post WOD:
3 - 5 rounds for quality of
12-15...
Mondays 230313
WOD-
Midline Capcity 5:00
:15 flutter kicks
:15 leg raise static hold (Hold at the top of leg raise)
:30 Knees to chest (Slow and controlled)
Every 2:30...
Saturday 230211
BOOP Charity Workout. Open to everyone!
With a partner
Row 1011 meters
Then 5 rounds of
3 Wall walks
3 Box jumps
3 Thrusters
3 Burpees over your...
Friday 230210
WOD-
Every 2:00 x 5 sets
2 Deadstop deadlifts
*Aim for heavier than 2/22/23
Rest ~ 5:00 then,
For time:
30-20-10
Deadlifts 185#(125#)
Chest to bar pull ups
Post WOD:
3-5 rounds for quality...
Thursday 230209
WOD-
Every 3:00 x 6 rounds
8 Devil's press (Choose weight)
8 Dumbbell box step ups 24"(20")
With the remaining time in the round,
Max calories on bike,...
Wednesday 230208
WOD-
Every 2:00 x 7
2 Push press + 1 Push jerk
*Add weight or go across
Rest ~ 5:00 then,
With an 8:00 clock
10 Wallballs 20#(14#)
Max unbroken toes...