WOD
Tuesday 221108
This coming Sunday, November 13th, we are having a FREE mobility seminar at 10:15 am.
Here's what you can expect from the seminar:
-learn different ways...
Monday 221107
On today's WOD blog, below our Workout of the Day, you will see a recovery workout for the week. This workout can be done...
Sunday 221106
WOD-
5 Rounds for time of:
Run 100 meters
30 Eye level kettlebell swings 53#(35#)
Run 100 meters
20 Push ups
Run 100 meters
10 Box jumps 24"(20")
Saturday 221105
WOD-
In teams of 3 complete the following for time:
120 Wallballs 20#(14#)
120 Calories on the assault bike
Rest 5:00 then the team completes the following for...
Friday 221104
WOD-
As many rounds as possible in 25:00 of:
Run 400 Meters
15 Deadlifts 135#(95#)
10 Toes to bar
5 Rope climbs
SPRINT-
For Time:
20 Calorie Row
21-15-9-3
KB Swings
3-6-9-12
Handstand Push Ups
Thursday 221103
WOD-
Every :90 x 6 sets
3 Behind the neck push jerks @ 70 - 80% of 1 rep overhead squat
Rest ~ 2:00 then,
Every :90 x...
Wednesday 221102
WOD-
10 Rounds for time of:
10 Calories on the rower, bike, or ski erg
9 Ab mat sit ups
8 Box jump overs 24"(20")
7...
Tuesday 221101
WOD-
For time:
Run 400 meters
30 Power cleans 135#(95#)
50 Double unders
Run 600 meters
20 Power cleans 135#(95#)
60 Double unders
Run 800 meters
10 Power cleans 135#(95#)
70 Double unders
SPRINT-
25 Minute...
Monday 221031
WOD-
Every 1:30 x 6 sets
3 Snatch grip deadlifts* @ 115% of 1 rep power snatch
*We are going to focus on knee shifts with today's...
Sunday 221030
WOD-
21-18-15-12-9-6-3
Ring push ups
3-6-9-12-15-18-21
Ring dips
*Row, bike, or ski 10 calories after each round
After party:
3 - 5 rounds for quality of:
10 GHD Sit ups
7 GHD...