WOD
Saturday 210109
WOD-
3 Rounds For Time:
20 Pull ups
10 Shoot Throughs
20 Hand Release Push Ups
SPRINT-
In teams of 2, complete the following for time:
Row 100 calories
100 Dumbbell front...
Friday 210108
WOD-
3 Rounds with 2 minutes rest between each round of:
As many rounds and reps as possible in 4:00 of:
10 Thrusters 75#(55#).
10 Burpee Box Jumps...
Thursday 210107
WOD-
For Time:
100 AbMat Sit-ups
80 Cal Row
60 Deadlifts 185#(125#)
40 Cal Row
20 Power Cleans 155#(105#)
SPRINT-
4 Rounds for time of:
20 Wall balls
15 Toes to bar
10 Burpees
5 Strict...
Wednesday 210106
The Department of Health came to the gym yesterday and informed us that masks must be worn at all times. This means that even...
Tuesday 210105
WOD-
As many rounds as possible in 12:00 of:
6 Power Snatch 135#(95#)
12 Burpees
24 Double Unders
SPRINT-
As many rounds as possible in 18:00 of
Bike or Ski 20(15)...
Monday 210104
WOD-
10 Rounds For Time:
10 Toes-2-Bar
10 Box Jump Overs 24"(20")
10 Push Press 95#(65#)
SPRINT-
As many rounds as possible in 20:00 of
Row 500(400) Meters
20 Sumo deadlift high...
Sunday 210103
WOD-
5 Rounds for Time:
10 Front Rack Lunges 75#(55#)
10 Front Squats 75#(55#)
Row 500 meters
Saturday 210102
WOD-
For Time:
10-9-8-6-5-4-3-2-1
Handstand Push Ups
1-2-3-4-5-6-7-8-9-10
Sumo Deadlift High Pull 115#(75#)
SPRINT-
As many rounds as possible in 20:00 of
Bike or Row 20 calories
20 Russian kettlebell swings
15 Box jump...
Friday 210101
HAPPY NEW YEAR!
WOD
As many rounds as possible in 20:21 of:
1 Back Squat 225#(155#)
1 Rope Climb
21 Cal Row"
Thursday 201231
Abridged schedule today and tomorrow. Check MBO for class times.
WOD-
For Time:
12-9-6-3-6-9-12
Power Clean 135#(95#)
Toes 2 Bar