WOD
Monday 211227
WOD-
For time:
Row 1000 meters then,
5 Rounds of
5 Clean and jerks 155#(105#)
10 Toes to bar
Then,
Row 1000 meters
SPRINT-
25 Minute AMRAP:
10 WallBalls
15 Burpee Box Jump Overs
20...
Sunday 211226
WOD-
15:00 of Bench Press
Build to a heavy set of 3
Rest 5:00 then
As many rounds as possible in 15:00 of
10 Dumbbell push press 40#(25#)
10...
Saturday 211225
Merry Christmas to everyone. We have one class today at 9:00 am.
WOD-
4 Rounds of:
With a 4 minute running clock:
Row 50(40) Calories or
Ski 35(30) Calories...
Friday 211224
We have an abridged schedule today. Check MBO for our updated schedule. Our last class is at 12:30 pm. After that we will be...
Thursday 211223
WOD-
12 Days of Christmas
1 Rope climb
2 Thrusters, 135#(95#)
3 Power clean, 135#(95#)
4 HSPU/ push-ups
5 Toes to bar
6 Wallballs
7 Deadlifts, 135#(95#)
8 Lunge steps
9 KB swing
10 Burpees
11...
Wednesday 211222
WOD-
For time:
50-40-30-20-10
Calories on the rower
1-2-3-4-5
Sandbag cleans
After party:
5:00 grip capacity work
:20 Pull up bar hang
Up to minute farmers hold
(use heavier weight than last week for...
Tuesday 211221
WOD-
In 20 Minutes find a 1 rep max complex of
1 Power Snatch
1 Hang power snatch
1 Overhead squat
Then:
Every minute on the minute for 7...
Monday 211220
WOD-
"Loredo"
6 Rounds for time:
24 Squats
24 Push-ups
24 Walking lunges
400 Meter run
SPRINT-
For Time:
300 Meter Row
20 Air Squats
300 Meter Row
19 Air Squats
300 Meter Row
18 Air Squats
Continue taking...
Sunday 211219
WOD-
On a 4 minute running clock x 5 rounds:
250m row
15 Russian kettlebell swings 70#(53#)
10 Burpees
Rest remaining time
*Score is slowest round
Saturday 211218
WOD-
Partner "Holleyman"
40 Rounds for time:
5 Wallballs, 20#(14#)
3 Strict handstand push-ups
1 Power clean, 225#(155#)
*One partner works at a time, completing one...