WOD
Monday 221128
WOD-
Week 6 of lifting program:
Every 1:30 x 10
2 Snatch high pulls @ 115 - 120% of 1 rep max power snatch
Rest ~4:00 then,
Every 1:30...
Sunday 221127
WOD-
As many rounds as possible in 20:00 of
Run 200 meters
10 Seated Dumbbell shoulder press (Pick your own#)
15 Wallballs (Pick your own#)
20 Dumbbell floor...
Saturday 221126
WOD-
With a partner:
8 rounds of
10 Squat cleans
10 Shoulder to Overhead
10 Bar muscle ups
Rest 2 minutes between rounds
Rd 1 and 2 = 115#(75#)
Rd...
Friday 221125
We have 3 classes today and an open gym. Please check MBO for updated schedule.
WOD-
Every 1:30 x 10
1 Behind the neck push jerk @...
Thursday 221124
Happy Thanksgiving! Reminder we have 2 classes today. Please sign up in MBO.
WOD-
With a partner
30 Rounds for time of
8 Wallballs 20#(14#)
4 Push ups
2 Power...
Wednesday 221123
Our last class of the day is at 4:30 pm tonight. Check MBO for schedule updates.
WOD-
For time:
10-20-30-40-50
Calorie row
Double unders
Walking lunge...
Tuesday 221122
WOD-
As many rounds as possible in 22:00 of
Row 300(200) meters
16 Weight ab mat sit ups holding medball 14#(10#)
8 Shoulder to overhead 135#(95#)
4 Burpee...
Monday 221121
Reminder that we have an abridged schedule starting Wednesday. Wednesday, the last class of the day is at 4:30 pm. We are closing after...
Sunday 221120
WOD-
5 Rounds of
10 Dumbbell bench press (Pick #)
Directly into max effort set of push ups
Rest around 3:00 between efforts
Then,
As many rounds as possible in...
Saturday 221119
WOD-
In teams of 2
With a 30:00 running clock
6 Rounds of
10 Ring or bar muscle ups
20 Toes to bar
30 Calories on the rower
Rest...