Monday: WOD: “Mary” 5 HSPU 10 Pistols 15 Pullups 20 min AMRAP Tuesday: EMOM: 3 Snatches WOD: Burpees 1 and 1 thruster ascending for 10 min Wednesday: Odd Couple:Back Squats/Box Jumps WOD: 10 Push Ups 10 KBS: Men’s 50# / Women’s 35# 4R4T Thursday: WOD: 25 Double Unders 25 Box Jumps: Men’s 24# / Women’s […]
May 1 – May 6, 2017 Read More »
Monday: WOD: Mini WOD: double unders, air squats, DB Shoulder Press and Situps then : 1 Rep Max of your lift(s) or CF Total Tuesday: WOD: 8 min PushPress /decending from 8 reps then, “Tina” WB; MBC; PUSHUPS,SDLHP Tabata; 8 cycles record total reps Wednesday: WOD: EMOM: 3 CLEAN & JERKS/2BURPEES/1 CTB (10MIN) then, WOD:
April 24 – April 29, 2017 Read More »
Monday: EMOM 10 min 3-Deadlift /5-HSPU WOD: 5 Pullups 10 Pushups 15 Squats 200m Run 5R4T Tuesday: WOD: 250m Row 10 Double Unders 20 WallBalls 30 Situps 40 Push Press (75/45) 20 min AMRAP Wednesday: 10 min Odd Couple: FS odd/TTB even WOD: 5 KBS 10 OHS 10 min AMRAP Thursday: WOD: 800M Run or 1K
April 17 – April 22, 2017 Read More »
Monday : WOD: “WESTON” ROW 500M 200 M FARMER’S CARRY 100 M WAITERS (50 EA ARM) 5R4T Tuesday: WOD: “TABATA BB” DEADLIFTS HANG CLEANS FRONT SQUATS PUSH PRESS RECORD TOTAL REPS Wednesday: WOD: “YETI” 25 PULLUPS, 10 MUSCLE UPS 1.5 MILE RUN 10 MUSCLE UPS, 25 PULLUPS FOR TIME Thursday: WOD: 100 Thrusters Everytime you
April 10 – April 15, 2017 Read More »
Monday: WOD: 5 ROUNDS FOR TIME 1 MIN MAX CALORIE ROW 1MIN BURPEES, DEADLIFTS, BURPEES, WALLBALLS, BURPEES Tuesday: STRENGTH: BACK SQUAT WOD: 12 MIN AMRAP 2 HSPU, 2 TTB IINCREASE BY 2 EACH ROUND Wednesday: WOD: 5 ROUNDS OF CINDY (PULL UP, PUSH UP, SQUATS) 3 ROUNDS OF DT (DEADLIFTS, HANG CLEANS, PUSH JERK ROW
April 3 – April 8, 2017 Read More »