Monday: WOD: “Lahcen” 800m Run : Deadlift (10k#/7k#) 400m Run : Squat (5k#/3.5k#) 200m Run : STOH (2.5k#/1.75k#) for time… You pick reps and weights for total pounds; one bar, no rack Tuesday: WOD: “Backwards” 100 DU : 90 Situps : 80 Squats : 70 Lunges 60 Supermans : 50 KBS : 40 Box Jumps […]
Oct. 31 – Nov. 5, 2016 Read More »
Monday: EMOM: 4 Squat Cleans/strict pullups WOD: 10 HSPU/20 SQUATS 30 DU/200M RUN 12MIN AMRAP Tuesday: WOD: 10 BURPEES 10 KBS 3 WALL CLIMBS 6R4T Wednesday: WOD: 3 DEADLIFTS/6 PUSHUPS 9 SQUATS/12 SITUPS 3 MINS AMRAP/REST 1 MIN; 5 CYCLES Thursday: WOD: ROW 500M/ 12 WB / 12 BJ RUN 400M / 12 WB /
Oct. 24 – Oct. 29, 2016 Read More »
Monday: Odd Couple: Power Snatch/Push ups WOD: “LADY” 10 Power Cleans (135/95) 15 Box Jumps (24/18) 20 Squats Tuesday: WOD: “Chrissy” 500m Row 12 Deadlifts – Bodyweight 21 Burpees 3R4T Wednesday: Odd Couple: FRONT SQUATS/HSPU WOD: ” BERTHA” 1 WallBall, 2 Lunges 2 WallBalls, 4 Lunges EMOM until you can complete in that minute. Max
Oct. 17 – Oct. 22, 2016 Read More »
Monday: WOD: “Annie” Odd Couple Deadlift or Back Squat Then 50-40-30-20-10 Sit Ups/Double Unders ….For Time…. Tuesday: WOD: “I” 9 Back Squat: Men’s 135# / Women’s 95# 9 Burpees 15 Box Jumps: Men’s 24″ / Women’s 20″ 15 min AMRAP Wednesday: WOD: “Love” 8 C&J: Men’s 115# / Women’s 75# 14 Pull Ups 14 Push
Oct. 10 – Oct 15, 2016 Read More »
Monday: WOD: “Diane” 21-15-9 Reps Deadlift: Men’s 225# / Women’s 150# HSPU For Time Tuesday: WOD: “Got It” 11 Thrusters: Men’s 95# / Women’s 65# 11 Burpees 15 Min AMRAP Wednesday: WOD: “R.I.P” Odd Couple; Power Cleans 40 Double Unders 11 Push Press: Men’s 115# / Women’s 75# 10 Min AMRAP Thursday: WOD: “Randy” 75
Oct. 3 – Oct. 8, 2016 Read More »