WOD
Wednesday 220427
WOD-
10 Rounds for time of:
10 Toes to bar
8 Burpee box jump overs 24""(20"")
*Every 2:00, run 100 meters
SPRINT-
4 Rounds x 5 Minutes Each:
21 DB...
Tuesday 220426
WOD-
In 12:00 build to a heavy 10 rep power clean
*Aim for heavier than 2 weeks ago, even if it's 1 #
Rest 4:00 then,
For time:
15-12-9-6-3
Power...
Monday 220425
WOD-
3 Rounds of
Run, Row, Bike, or Ski for 3:00 right into
As many rounds as possible in 7:00 of:
"Cindy"
5 Pull ups
10 Push ups
15 Air squats
Rest...
Sunday 220424
WOD-
In 15:00, build to a heavy to form
Clean and Jerk
Rest 5:00 then,
For time:
Row 1500(1200) meters
Rest 2:00
Row 1000(800) meters
Rest 1:30
Row 500(400) meters
Rest 1:00
2:00 for max...
Saturday 220423
WOD-
In teams of 2
As many reps as possible in 25:00 of
10 Power cleans 135#(95#)
Row 20 calories
10 Syncro bar facing burpees
Bike 20 calories
10...
Friday 220422
WOD-
In 12:00 build to a heavy 10 rep front squat
Rest 4:00 then,
As many rounds as possible in 14:00
5 Wallballs 20#(14#)
Run 200 meters
10 Wallballs 20#(14#)
Run...
Thursday 220421
WOD-
6 Rounds of
With a 2:30 clock
10 Deadlifts 95#(65#)
2 Wall walks
With remaining time, as many calories as possible
Rounds 1,3,5 are on the rower
Round 2,...
Wednesday 220420
As you might of heard, we had a member's car broken into last week. The break in happened in the middle of the day...
Tuesday 220419
WOD-
In 12:00 build to a heavy 10 rep touch and go power snatch
Rest 4:00, then:
As many rounds as possible in 12:00 of
5 Snatch grip deadlift*
Run...
Monday 220418
Mondays for the next 5 - 6 weeks will be Murph prep work. We will focus on pull ups, push ups, and air squats...