11.5.18 WOD
11.4.18 WOD
AMRAP x 10mins @ 75% 10 DB Step ups 24/20 10 HR Push Up 30 Double Unders Rest 2mins AMRAP 10mins @ 75% Row 250m 15 Overhead squats 45/35 20 Deadbugs rest 2min AMRAP 10mins @ 75% .5 Bike 14 jumping Lunges :20 L-sit parallettes rest 2min AMRAP 10mins @ 75% 100ft versa climber 10m…
11.3.18 WOD
Warm-up A Then…, Row 500m x 6 Rest As Partner Works *each athlete rows 500m 6x Then…, Bench Press 65% x 10 70% x 10r x 2s Then…, 8min. AMRAP: 10 DB Skull Crushers 25/15s+ 10 Barbell Bicep Curls 45/35lb bar *Rest 20-30sec after each set
11.2.18 WOD
11.1.18 WOD
10.31.18 WOD
10.30.18 WOD
10.29.18 WOD
General warm-up Then.., Front Squat 5 x 3reps at 70% of your 1RM Then.., Deadlift w. Reset and Mix Grip 5 x 5reps at 75% of your 1RM deadlift Then.., With a partner complete 10 alt rds of: 150m row 10 thrusters 95/75 5 lateral burpees over the bar 15min Cap. [/vc_column_text][/vc_column][/vc_row]
10.28.18 WOD
Regular classes 9a/10a Recovery/Mobilty at 11a AMRAP 10mins @ 75% 16 lateral box step up and overs 8 GHD Sit Ups 20m Farmers Walk Rest 3mins AMRAP 10mins @ 75% 30 Double Unders 10m Death March Or SL DB RDL 10 Single Arm DB PP (5/5) rest 3mins AMRAP 10mins @ 75% AB .5 MIles…