Wednesday WOD 12/7/16
Warm Up: Tabata: Burpees Atomic Sit Ups Banded Side Steps Back Squats Strength: Back Squat 3-3-3-3-3 WOD: 9 min AMRAP: 200m Shuttle Sprint (50m x 4) 15 KB Swings (53/35) 50 DU’s (2:1 singles)
Author: Kristy Park
Tuesday WOD 12/6/16
Warm Up: Tabata: Jumping Squats Banded Good Mornings Hollow Rocks Single Leg Deadlift WOD: 4 Rounds For Time: 20 Calorie Row 15 Box Jumps (24/20) 10 Deadlifts (185/135)
Monday WOD 12/5/16
Warm Up: Tabata: Feet to Hands Push Ups Banded Side Step OH Squats Strength: OH Squat 3-3-3-3-3 WOD: 8 min AMRAP: 2-4-6-8-10-12… Reps of: Push Press (95/65) Front Rack Lunges (95/65) *Every time the bar is dropped perform 6 burpees. …
Saturday WOD 12/3/16
No WOD at the gym today. Instead… Join us up at the Cerro Coso track for the Great Strides 5K Walk. This is a fundraiser to help find a cure for Cystic Fibrosis. Sign in starts at 9:30am and …
Friday WOD 12/2/16
Don’t forget we will NOT have our Saturday WOD at the gym tomorrow. We will be up at the Cerro Coso track for the Great Strides 5K Walk. You can do the 5K walk or join us for a WOD. Warm …
Thursday WOD 12/1/16
Don’t forget there is NO Yoga tonight. We have moved it to Sunday at 2pm for this week Warm Up: Tabata: Burpees Air Squats Plank Hold Lateral Hurdle Jumps WOD: 4 Rounds For Time: 100m Farmers Carry (53/35) 30 Sit …
Wednesday WOD 11/30/16
Warm Up: Tabata: Mountain Climbers Single Arm KB Thrusters Hollow Rocks Strict Press Strength: Push Press 5-3-3-1-1-1 WOD: 7 min AMRAP: 15 Thrusters (95/65) 12 C2B
Tuesday WOD 11/29/16
Warm Up: Tabata: Jumping Lunges Push Ups Atomic Sit Ups OH Squats WOD: 3 min AMRAP: 15 OH Squats (115/75) 15 Burpees Over the Rower Max Calorie Row Rest 3 min 3 min AMRAP: 12 OH Squats (135/95) 12 Burpees …
Monday WOD 11/28/16
Warm Up: Tabata: Feet to Hands Single Leg Deadlifts V-Ups Banded Good Mornings Strength: Sumo Deadlift 3-3-3-3-3 WOD: 8 min AMRAP: 8 HSPU 6 Hang Power Cleans (155/115) 30 DU’s
Saturday WOD 11/26/16
Warm Up: Tabata: Burpees Plank Hold Banded Side Step Front Squats Strength: Front Squats 3-3-3-3-3 WOD: 9 min AMRAP: 10 T2B 10 Box Jumps (30/24) 10 Push Jerks (135/95)