WOD
Friday 211217
WOD-
"Lynne"
5 Rounds for reps:
Max effort bench press, body weight
Max effort strict pull-ups
Rest around 3 minutes between rounds
SPRINT-
25 Minute AMRAP:
200m Ski Erg
20 Double KB Deadlifts
50...
Thursday 211216
Mask Update:
We have notified the Department of Health of our overall vaccination numbers and we are approved to operate without masks for those of you...
Wednesday 211215
WOD-
Front Squat
5-4-3-2-1-1
Rest 5:00 then,
10 Rounds of:
Row 120(100) meters
Rest :60 between efforts
Score is heaviest front squat and slowest rowing interval
SPRINT-
Row
2x800m
4x400m
6x200m
8x100m
Rest...
Tuesday 211214
WOD-
Complete the following for time:
Run 200 meters
15 Toes to bar
12 Power cleans 135#(95#)
Run 200 meters
15 Toes to bar
10 Power cleans 155#(105#)
Run 200 meters
15...
Monday 211213
WOD-
For time:
50 Box jump overs 24"(20")
50 Med ball cleans 20#(14#)
40 Russian kettlebell swings 53#(35#)
40 Ab mat sit ups
30 Kettlebell...
Sunday 211212
WOD-
For time:
50-40-30-20-10
Russian kettlebell swings 53#(35#)
Ab mat sit ups
Double unders
After party:
3 - 5 rounds for quality of
20 Banded tricep extensions
10 Dumbbell bicep curls (pick...
Saturday 211211
WOD-
As many rounds as possible in 20:00 of
Run 400 Meters
2 Rope climbs
10 Devil press 40#(25#)
SPRINT-
For Time, With a Partner:
50 KB Ground to Overhead
75 Double...
Friday 211210
WOD-
For time:
Row 1000 Meters
20 Russian kettlebell swings 70#(53#)
25 Box jumps 24"(20")
30 Shoulder to overhead 95#(65)
40 Bar facing burpees
30 Shoulder to overhead 95#(65#)
25 Box jumps...
Thursday 211209
WOD-
5 Rounds for time of:
10 Shoulder to overhead 135#(95#)
20 Box jumps 20"
Rest 2:00 between each round
*Score is total time including rest
SPRINT-
25 Minute AMRAP:
5 Sandbag...
Wednesday 211208
WOD-
As many rounds as possible in 25:00 of:
10 Power cleans 135#(95#)
Run 400 meters
SPRINT-
For Time:
Buy In: 60 (48) Calorie Row
Then, 3 Rounds of:
60 Double Unders...