WOD
Sunday 220417
WOD-
12:00 of lightweight clean and jerk practice
Then,
2 Rounds for reps:
4 Minutes max calories on rower
3 Minutes max wallball shots 20#(14#)
2 Minute max ab mat...
Saturday 220416
WOD-
15:00 to build to a 1 rep bench press
Then,
In teams of 3 complete the following for time
Bike 120 calories
120 Ring rows
120 Eye level...
Friday 220415
WOD-
In 12:00 build to a 10 rep back squat
Rest 5:00 then,
3 Rounds for time of:
10 Back squats (Use 75% of today's 10 rep)
15 Toes...
Thursday 220414
All, there have been a few car break ins, in the parking lot and along the street. Bring all of your belongings inside and...
Wednesday 220413
WOD-
10 Rounds for time of:
5 Single arm dumbbell thrusters right arm 40#(25#)
20 Double unders
5 Single arm dumbbell thrusters left arm 40#(25#)
15(12) Calories on...
Tuesday 220412
WOD-
In 12:00 minutes build to a 10 rep touch and go power clean
Rest 4:00 then,
As many rounds as possible in 14:00
5 Power cleans (Use...
Monday 220411
WOD-
5 Rounds For Time
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
Rest 3:00 between each round
Compare to 191016
SPRINT-
For time:
50 Medball cleans
40 Box jump overs
30 Burpees
20 Kettlebell...
Sunday 220410
WOD-
4 Rounds for time of:
Row 1000 meters
20 Kettlebell high pull 53#(35#)
15 Eye level kettlebell swings 53#(35#)
10 Ring rows
Saturday 220409
WOD-
12:00 to build to a 3 rep bench press
Then,
With a partner, as many rounds as possible in 15:00 of
Run 400 meters
20 Hang power clean...
Friday 220408
WOD-
As many rounds as possible in 9:00 of
25 Medball cleans 20#(14#)
20 Lunges holding medball against chest 20#(14#)
15 Ab mat sit ups holding medball...