WOD
Friday 221118
WOD-
As many rounds as possible in 10:00 of
7 Box jump overs 24"(20")
14 Eye level kettlebell swings 70#(53)
10 x 10 Meter shuttle sprint
Rest 5:00...
Thursday 221117
WOD-
Every 1:30 x 10
1 Behind the neck push press @ 80% of 1 rep overhead squat
Rest ~ 4:00 then,
Every 2:00 x 8 sets
2...
Wednesday 221116
WOD-
For time:
Row 2000 meters
40 Ab mat sit ups
Row 1500 meters
10 Rope climbs
Row 1000 meters
40 Ab mat sit ups
Row 500 meters
After party:
Crossover Symmetry Recovery Protocol
Tuesday 221115
WOD-
7 Rounds for time:
10 Push press 115#(75#)
10 Burpees over the bar
Rest 2:00 then
2:00 for calories on machine of your choice
Scores = Time for part...
Monday 221114
WOD-
Every 1:30 x 8
2 Snatch grip deadlifts + shrug @ 130% of 1 rep power snatch
Rest 4:00 then,
Every 1:30 x 8
1 Muscle Snatch +...
Sunday 221113
Reminder that there is a FREE Mobility Seminar after today's class. Please sign up in MBO so we know to expect you. Everyone is...
Saturday 221112
WOD-
With a partner:
With a 12:00 clock
Run 1400 meters
As many rounds as possible of
12 Deadlifts 95#(65#)
9 Hang power cleans 95#(65#)
6 Shoulder to overhead...
Friday 221111
WOD-
For time:
50(40) Calories on the bike
50 Eye level kettlebell swings 53#(35#)
50(40) Calories on the ski erg
50 Pull ups
50(40) Calories on the rower
50 Burpees to...
Thursday 221110
WOD-
Every 1:00 x 10
1 Behind the neck split jerk @ 80 - 90% of 1 rep overhead squat.
Rest ~ 4:00 then,
Every :90 x 8...
Wednesday 221109
WOD-
For time:
"Jerry"
Run 1 mile
Row 2,000 meters
Run 1 mile
Compare to July 7th 2019