WOD
Wednesday 211117
WOD-
D8 of Squat program.
Back Squat
1 x 5 @ 40%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 3 @ 70%
1 x 3...
Tuesday 211116
WOD-
Every :30 x 20
1 Deadlift + 1 Hang power clean @ 70% of 1 rep power
clean
*This is a technique day with an extra pull,...
Monday 211115
WOD-
Conditioning Program D6
Every 2:20 x 6
70% of 2:00 test on each machine
*You will do each machine twice and you can alternate or do...
Sunday 211114
WOD-
As many rounds as possible in 18:00 of
20 Alternating dumbbell snatch 40#(25#)
20 Reverse lunges holding 1 dumbbell 40#(25#)
20 Ring rows
20 Calories on bike or...
Saturday 211113
WOD-
In teams of 3
7 rounds for time of
Run 200 meters as a team
Row 20 calories
20 Bench press 135#(95#)
10 40...
Friday 211112
WOD-
As many reps as possible in 15:00 of
3 Wallballs
3 Toes to bar
*Add 3 reps to wallballs and toes to bar each round
**Score...
Thursday 211111
WOD-
With a 20:00 running clock
Complete as many rounds as possible of:
10 Shoulder to overhead 115#(75#)
50 Double unders
10 Deadlifts 115#(75#)
Row 20(15) calories
*Every...
Wednesday 211110
Verve member Dallas Hambrecht was involved in a hit and run incident two weeks ago. He was scootering home and was hit by a...
Tuesday 211109
As some of you may have heard Verve member Dallas Hambrecht, was involved in a hit and run incident two weeks ago. He was...
Monday 211108
WOD-
Conditioning Program D5
Every 2:20 x 6
70%/65% of 2:00 test on each machine
*You will do each machine twice and you can alternate or...