WOD
Sunday 211107
WOD-
Complete the following for time
40-20-10
Calories on bike or rower
10-20-40
Ab mat sit ups
Rest 5:00 then,
10-20-40
Calories on bike or rower (switch machines from first part)
6-4-2
Wall walk...
Saturday 211106
WOD-
Alex Wolfson Birthday WOD
With a partner
As many rounds as possible in 40:00 of:
11' Handstand walk
4 Handstand push ups
8 Deadlifts (Pick your...
Friday 211105
WOD-
As many rounds as possible in 12:00 of
Run 200 meters
10 Box jump overs 24"(20")
Rest 3:00, then
As many rounds as possible in 10:00...
Thursday 211104
WOD-
Every 5:00 x 5 rounds
15 Devils press (pick #)
12 Calorie row
9 Burpees
Rest remained of the time. Score = slowest round"
SPRINT-
2 Rounds For Time:
1,000 Meter...
Wednesday 211103
WOD-
D6 of Squat Program
Back Squat
1 x 5 @ 40%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 5 @...
Tuesday 211102
WOD-
Every :30 x 20
1 Power snatch @ 70% of 1 rep max
*If you don't know your 1 rep max, use a weight...
Monday 211101
WOD-
Conditioning Program D5
Every 2:30 x 6
70% of 2:00 test on each machine
*You will do each machine twice and you can alternate or...
Sunday 211031
WOD-
5 Rounds for max reps
Row 300(200) meters
Max rep push ups
Rest around 2:00 between rounds
After party
As a class:
5:00 for max calories on the bike
Rest...
Saturday 211030
WOD-
With a partner,
Complete as many rounds as possible in 24:00
30 Wallballs 20#(14#)
30 Hang power snatch 95#(65#)
Every 4:00 including 0:00
Run 200 meters...
Friday 211029
WOD-
As many rounds as possible in 10:00 of
10(8) Calories on the rower
10 Burpees over the rower
Rest 5:00 then,
As many rounds as possible in...