Monday WOD 1/25/16
Warm Up: Tabata: Burpees Push Ups Drop Squats Pull Ups Strength: Clean & Jerk 1-1-1-1-1-1 WOD: For Time: 15-12-9-6-3 reps of: Clean & Jerks (135/95) *Run 200m after each set
Author: Kristy Park
Saturday WOD 1/23/16
Warm Up: 2 Rounds: 10 Single Leg Deadlifts 10 Push Ups 10 Goblet Squats 10 Ring Rows 10 Banded Good Mornings WOD: 20 min EMOM: Odd: 5 Deadlifts + 5 Hang Power Clean (145/105) Even: 5 Ring Dips + 5 …
Friday WOD 1/22/16
Warm Up: Tabata: DU’s Handstand Hold Air Squats Strict Press Strength: Split Jerks 1-1-1-1-1-1 WOD: 3 Rounds For Time: 10 HSPU 15 Power Snatch (115/75)
Thursday WOD 1/21/16
Warm Up: Tabata: Burpees Plank Kip Swings Lateral Hurdle Jumps WOD: 20 min AMRAP: 30 DU’s (2:1 Singles) 15 pull ups 15 push ups 200m Sprint
Wednesday WOD 1/20/16
Warm Up: Tabata: DU’s Push Ups OH Squats T2B Strength: OH Complex 1-1-1-1-1 1 Rep = 1 Power Snatch + 2 OH Squats WOD: 4 Rounds For Time: 10 Push Press (125/85) 20 Box Jumps (24/20)
Tuesday WOD 1/19/16
Warm Up: 2 Rounds: 100m Jog 10 Lunges Bear Crawl Length of Rig 10 Hollow Rocks 10 Inchworm Push Ups 10 Russian KB Swings WOD: For Time: 100 Air Squats 80 Sit Ups 60 KB Swings (53/35) 80 Air Squats …
Monday WOD 1/18/16
Don’t forget we have a modified schedule today due to the holiday Adult WODs: 8:30am, 11:30am, and 5:30pm Kids/Teens: Normal schedule (3:00pm Kids, 6:30pm Kids and 7:15pm Teens) Warm Up: Tabata: Feet to Hands Banded Side Step Back Squats Pull …
Saturday WOD 1/16/16
Warm Up: Tabata: Burpees Handstand Hold Med Ball Front Squats Pull Ups WOD: 4 Rounds For Time: 20 Calorie Row 20 Wall Balls (20/14)
Friday WOD 1/15/16
Warm Up: Tabata: DU’s Banded Side Step Drop Squats Hollow Rocks Strength: 12 min EMOM of Hang Squat Cleans: 1st 4 min perform 1 Hang Squat Clean @ 65% of 1RM Squat Clean 2nd 4 min perform 1 Hang Squat Clean …
Thursday WOD 1/14/16
Warm Up: Tabata: Burpees Handstand Hold Jumping Lunges Kip Swings WOD: 2 Rounds For Time: 400m Farmer’s Carry (53/35) 200m Front Rack Carry (53/35) 100m OH Carry (53/35) *Men use 2 53-pound kettlebells & women use 2 35-pound kettlebells for …