Wednesday WOD 2/15/17
Warm Up: Tabata: Mountain Climbers Air Squats Hollow Rocks Push Ups Strength: Strict Press 5-5-5 *Warm up to 70% of you 1RM and maintain that weight for 3 sets of 5 reps WOD: 7 min AMRAP: 7 Burpees 7 KB …
Author: Kristy Park
Tuesday WOD 2/14/17
Warm Up: Tabata: Jumping Lunges Push Ups Plank Hold KB Swings WOD: 4 Rounds For Time: 10 Alternating Dumbbell Snatches (50/35) 10 Left Arm OH Walking Lunges (50/35) 20 Sit Ups 10 Alternating Dumbbell Snatches 10 Right Arm OH Walking …
Monday WOD 2/13/17
Warm Up: Tabata: Burpees Atomic Sit Ups Banded Side Steps Goblet Squats Strength: Pause Back Squat 2-2-2-2-2 *2 second pause at the bottom of each rep WOD: 3 min AMRAP: 200m Run 15 Thrusters (135/95) Max reps Pull Ups Rest …
Saturday WOD 2/11/17
Warm Up: Tabata: Burpees OH Squats Push Ups Single Leg Deadlift WOD: “McNasty” In Teams of 2 For Time: In 500m increments row 4000m 20 OH Squats after each 500m (95/65) *Partner one will start on the rower, while partner …
Friday WOD 2/10/17
Warm Up: Tabata: Feet to Hands Air Squats KB High Pulls Broad Jumps Strength: Power Clean 1-1-1-1-1-1 WOD: For Time: 21 Clean & Jerks (95/65) 15 Clean & Jerks (125/85) 9 Clean & Jerks (145/105)
Thursday WOD 2/9/17
Don’t forget we have yoga tonight at 6:30pm 🙂 Warm Up: 2 Rounds: 10 Jumping Squats 10 Push Ups 10 Split Squats 10 Pull Ups WOD: 3 Rounds For Time: 200m Run 30 KB Swings (53/35) 200m Run 30 KB …
Wednesday WOD 2/8/17
Warm Up: Tabata: Burpees Hollow Rocks Banded Side Step OH Squats Strength: OH Squats 3-3-3-3-3 WOD: 3 Rounds For Time: 20 Wall Balls (20/14) 50 DU’s (2:1 singles)
Tuesday WOD 2/7/17
Warm Up: Tabata: Jumping Lunges Atomic Sit Ups KB Swings Push Ups WOD: For Time: 50 Calorie Row 40 Bar Facing Burpees Over Bar 30 Hang Power Cleans (155/105) 20 Toes to Bar 10 Handstand Push Ups
Monday WOD 2/6/17
Warm Up: Tabata: Mountain Climbers Side Plank Single Leg Deadlift Strict Press Strength: OH Complex 3 Push Press + 2 Push Jerk *Find a 1RM for the complex WOD: 9 min AMRAP: 10 Deadlifts (185/125) 10 Box Jumps (24/20) 10 …
Saturday WOD 2/4/17
Warm Up: 2 Rounds: 100m Jog 10 Air Squats High Skips Length of Rig 10 Push Ups Butt Kickers Length of Rig 10 Tuck Jumps WOD: 4 Rounds For Time: 400m Run 20 Walking Lunges 15 Power Cleans (135/95) 10 …