Friday WOD 11/25/16
Come work off that Thanksgiving meal with us at 9am 🙂 Warm Up: Tabata: Jumping Squats Hollow Rocks Inchworm Push Ups Med Ball Cleans WOD: 4 Rounds For Time: 400m Run 15 Wall Balls (20/14) 5 Power Cleans (175/125) …
Author: Kristy Park
Thursday WOD 11/24/16
Come burn some calories before your Thanksgiving meal! One WOD today at 10am 🙂 Warm Up: Tabata: Feet to Hands Drinking Birds Goblet Squats Lateral Hurdle Jumps WOD: Thanksgiving Day WOD For Time: 30 DU’s (2:1 Singles) 20 Sit Ups …
Wednesday WOD 11/23/16
Don’t forget we have Yoga tonight at 6:30! Hope to see everyone there! Warm Up: Tabata: Mountain Climbers OH Squats Broad Jumps Single Leg Deadlifts Strength: Snatch 1-1-1-1-1-1 WOD: 3 Rounds For Time: 10 Power Snatch (95/65) 15 Calorie Row …
Tuesday WOD 11/22/16
Warm Up: Tabata: Burpees Hollow Rocks Lunges Kip Swings WOD: “Cindy” 20 min AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats
Monday WOD 11/21/16
Warm Up: Tabata: Tuck Jumps Atomic Sit Ups Air Squats Push Ups Strength: Split Jerk 2-2-2-2-2 WOD: For Time: 10-8-6-4-2 Thrusters (115/75) 50-40-30-20-10 DU’s (2:1 singles)
Saturday WOD 11/19/16
Warm Up: 2 Rounds: 100m Jog 10 Air Squats Crab Walk Length of Rig 10 Hollow Rocks Broad Jump Length of Rig WOD: 15 min AMRAP: 5 Tire Flips 10 Burpees over Tire 200m Shuttle Sprint
Friday WOD 11/17/16
Warm Up: Tabata: Mountain Climbers Banded Side Step Drop Squats T2B Strength: Clean 1-1-1-1-1-1 WOD: 4 Rounds For Time: 15 OH Walking Lunges (45/25# plate) 10 Plate Ground to OH (45/25) 30 DU’s (2:1 singles)
Thursday WOD 11/17/16
Warm Up: 2 Rounds: Bear Crawl Length of Rig 10 Lunges Single Leg Hop Length of Rig (switch legs half way) 10 Kip Swings WOD: “Tabata This” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull …
Wednesday WOD 11/16/16
Warm Up: Tabata: Feet to Hands Lunges Push Ups DU’s Strength: Strict Press 5-5-5 *Build to 70% of your 1RM and maintain for all 3 sets WOD: 7 min AMRAP: 10 Burpee Box Jumps (24/20) 5 Push Jerks (145/105)
Tuesday WOD 11/15/16
Warm Up: Tabata: Burpees Air Squats Pull Ups Single Leg Deadlifts WOD: “Helen” 3 Rounds For Time: 400m Run 21 KB Swings (53/35) 12 Pull Ups Cash Out: Core Tabata: Atomic Sit Ups Plank Hold Flutter Kicks Russian Twists w/ …