WOD
Tuesday 211207
WOD-
Bench Press
10-5-3-2-1-1
Then
As many rounds as possible in 12:00 of
Row 20(15) calories
15 Push ups
SPRINT-
For Time:
5 Devils Press
Rest 1 Minute
5 Devils Press
10 Box Jump Overs
Rest 1...
Monday 211206
Reminder to upload your vaccine cards into MBO. See last Tuesdays blog for instructions.
WOD-
5 Rounds for time of:
Run 200 meters
5 Burpee box jump overs
10...
Sunday 211205
WOD-
5 Rounds for time of:
10 Dumbell push press right arm (pick your #)
50 Single unders
10 Dumbell push press left arm (pick your #)
10 Kipping...
Saturday 211204
WOD-
With a partner, complete the following
Row 120 calories
30 Sandbag ground to over shoulder
Row 100 calories
60 GHD sit ups
Row 80 calories
30 Sandbag ground to...
Friday 211203
WOD-
With a 20:00 clock
Run 1 mile. Then with the remaining time;
As many rounds as possible of
10 Deadlifts 185#(125#)
10 Ring rows
10 Ring dips
SPRINT-
EMOM 30 Minutes:
Minute...
Thursday 211202
WOD-
Gymnastic skill day
Every minute on the minute for 25:00 of
Minute 1 = Bar muscle ups
Minute 2 = :45 for calories on bike
Minute 3...
Wednesday 211201
Thank you to everyone that uploaded their vaccine cards to MBO. If you still need to upload your card, see yesterday's blog for instructions.
WOD-
Heavy...
Tuesday 211130
Hello Verve members!
We have found a way to have you all upload your vaccine cards into MBO so that we can work towards the...
Monday 211129
WOD-
Conditioning Program D8
Every 2:30 70% and 75% of 2:00 test on each machine
*You will do each machine twice and you can alternate...
Sunday 211128
As many rounds as possible in 20:00 of
Row 300(200) meters
10 Ring push ups
10 Ring rows
After party
Accumulate 3:00 of sandbag bear hug