Monday WOD 7/18/16
Warm Up: Tabata: Burpees Flutter Kicks Drop Squats Pull Ups Strength: Squat Clean 2-2-2-2-2 WOD: 3 Rounds For Time: 50 DU’s 10 Clean & Jerks (135/95)
Author: Kristy Park
Saturday WOD 7/16/16
Warm Up: 2 Rounds: 100m Jog 10 Air Squats Bear Crawl Length of Rig 10 Hollow Rocks High Skips 10 Russian KB Swings WOD: For Time: Run 100m 20 Push Press (125/85) 60 Lateral Bar Hops Run 200m 40 KB …
Friday WOD 7/15/16
Don’t forget there is NO 4:30pm Barbell WOD and NO 5:3pm Adult WOD TODAY Warm Up: Tabata: Jumping Squats Atomic Sit Ups KB Swings Pull Ups Strength: Power Snatch 3-3-3-3-3 WOD: 8 min AMRAP: 5 HSPU 10 Power Snatch (115/75) 2 …
Thursday WOD 7/14/16
Don’t forget we are CANCELING the 4:30pm Barbell WOD and 5:3pm Adult WOD this FRIDAY July 15. Warm Up: Tabata: Burpees Hollow Rocks Inchworm Push Ups Single Leg Deadlifts WOD: 4 Rounds For Time: 20 Ring Dips 30 Front Rack …
Wednesday WOD 7/13/16
Don’t forget we are CANCELING the 4:30pm Barbell WOD and 5:3pm Adult WOD this FRIDAY July 15. Warm Up: Tabata: DU’s Drop Squats Push Ups T2B Strength: Back Squat 5-5-5-5 *Complete all 4 sets at 75% of your 1RM Back Squat WOD: 7 …
Tuesday WOD 7/12/16
Warm Up: Tabata: Mountain Climbers Air Squats Hollow Rocks Kip Swings WOD: “Jackie” For Time: 1000m Row 50 Thrusters (45#) 30 Pull Ups Cash Out: Core Tabata: Atomic Sit Ups Side Plank Windmills Leg Lifts Weighted Sit Ups *Go through …
Monday WOD 7/11/16
Warm Up: Tabata: Feet to Hands KB High Pulls Leg Lifts Push Ups Strength: Push Jerk 3-3-3-3-3 WOD: 3 Rounds For Time: 200m Run 20 KB Swings (53/35) 10 Burpees
Saturday WOD 7/9/16
Warm Up: Tabata: Burpees Hollow Rocks Lunges Strict Press WOD: For Time: 1 Round of: 100 DU’s (2:1 singles) 50 Air Squats 25 Push Press (95/65) Then 2 Rounds of: 60 DU’s 30 Air Squats …
Friday WOD 7/8/16
Warm Up: Tabata: Tuck Jumps Plank Hold Banded Side Step OH Squats Strength: Hang Squat Snatch 1-1-1-1-1 WOD: For Time: 21-15-9 reps of: Hang Power Snatch (95/65) Push Ups *Run 200m at the end of each round
Thursday WOD 7/7/16
Warm Up: Tabata: Feet to Hands Hollow Rocks Goblet Squats Kip Swings WOD: “Bergeron Beep Test” EMOM for as long as possible: 7 Thrusters (75/55) 7 Pull ups 7 Burpees *Minimum Work requirement is 10 rounds. If you are unable …