WOD
Sunday 201220
WOD-
"Tommy V"
21-15-9 Thruster 115#(75#)
12-9-6 Rope Climbs
Saturday 201219
WOD-
As many rounds as possible in 30:00 of: 500m Row
10 Burpee Box Jump Overs
10 Kettlebell Swings 70#(53#)
10 Strict Toes-2-Bar
SPRINT-
In teams of 2 complete as...
Friday 201218
WOD-
4 Rounds For Time:
10 Hang Power Snatch 115#(75#)
10 Chest-2-Bar Pull-ups
SPRINT-
3 Rounds for time of:
20 Kettlebell swings
20 Medball cleans
20 Calories on Bike or...
Thursday 201217
WOD-
HEAVY DAY:
7 sets to find a 3 Rep Max Front Squat
*Bar comes from the floor, sets on the 3 minute
SPRINT-
5-10-15-20-15-10-5
Dumbbell hang power cleans
Push ups
*Between...
Wednesday 201216
WOD-
As many rounds as possible in 8:00 of:
30 Double unders
5 Strict Handstand Push-ups
10 Power Cleans 135#(95#)
SPRINT-
As many rounds as possible in 15:00 of
Row 300(200)...
Tuesday 201215
WOD-
10 Rounds For Time:
3 Ring Muscle Ups
5 Sumo Deadlifts 245#(165#)
7 Bar Facing Burpees
SPRINT-
5 Rounds for time of
30 Alternating dumbbell snatch
20 Box jumps
10 Burpees
*Rest 2:00...
Monday 201214
WOD-
Every minute on the minute for 12 minutes of:
Minute 1) Row max cal.
Minute 2) Wall Balls
*Wall ball reps = calories rowed in previous minute.
SPRINT-
As...
Saturday 201212
WOD and SPRINT will both be doing the same workout:
"Kerrie"
Wearing a weight vest (WOD)
10 rounds for time of:
100m Sprint
5 Burpees
20 Sit-ups
15 Push-ups
100m Sprint
*Rest 2...
Friday 201211
WOD-
For time:
12-9-6
Power Clean 135#(95#)
Bar Muscle Ups
Burpees
SPRINT-
10-20-30-20-10 of:
Dumbbell thrusters
5-10-15-10-5
Dumbbell burpees
Thursday 201210
WOD-
7 Rounds for time of:
10 Handstand Push ups
10 Box Jumps
10 Kettlebell Swings 53#(35#)
SPRINT-
4 Rounds for time of:
Bike 40(30) calories
20 Pull ups
40 Alternating reverse lunges