Monday: WOD: 25 Burpees over Rower 500/450 M Row 25 Burpees over Rower Strength: 2 Power Snatch/1 Squat Snatch x 7 sets Tuesday: WOD: 21-18-15-12-9-6 Double DB Power Clean MB Situps Wednesday: WOD: 15 Sets- 30 Sec on/30 Sec off Ski for Calories (minimum 9/7 per set) Thursday: WOD: Teams of 2 150 feet Synchro […]
August 30 – September 4, 2021 Read More »
Monday: WOD: Buy In: 50 Air Squats 75-60-45-30-15 Double Unders 25-20-15-10-5 Toe to Bar Cash Out: 50 Air Squats Strength: Snatch Skill Work Tuesday: WOD: 10 Left Arm DB Push Press 25′ Overhead Walking Lunge Left 10 Right Arm DB Push Press 25′ Overhead Walking Lunge Right 12 Min AMRAP Wednesday: WOD: Tabata- 8 Cycles
August 23 – August 28, 2021 Read More »
Monday: WOD: 3 Rounds of : 12 PC; 9 FS; 6 STOH; 3 Sq. C&J Each round for time- 3 Min Rest after each round Tuesday: WOD: 20/16 Calorie Row 20 MB Sitsup (20/14) 10 HSPU 15 Min AMRAP Wednesday: WOD: Grettel 3 Clean & Jerks 3 Bar Facing Burpees 10R4T Rest 2 min 5×1
August 16 – August 21, 2021 Read More »
Monday: WOD: “Diane w Run” 21-15-9 Reps (run 400 inbetween) 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” 4 EMOM: Power Cleans (155/115) 40 Double Unders 11 Push Press: Men’s 115# / Women’s 75# 10
August 9 – August 14, 2021 Read More »
Monday: WOD: “STRONG MAN’S ALLEY”-2019 400M RUN 10 DEADLIFTS(275/185) 10 BURPEES 10 PULLUPS 3R4T (15 MIN CUTOFF) Tuesday: WOD: 6 Squat Clean & Jerks (155/105) 2 Rope Climbs 4R4T Wednesday: WOD: 400 m Run 10 DB Snatches; 10 Box Jumps 100 M Farmers Carry 3R4T Thursday: ODD COUPLE; PUSH PRESS/HSPU (10MIN) WOD: “MR POTATO” 10M
August 2 – August 7, 2021 Read More »