Friday WOD 9/18/15
Warm Up: Tabata: Moutain Climbers Jumping Squats Hollow Rocks DU’s Strength: Deadlifts 3-3-3-3-3 WOD: 4 Rounds For Time: 500m Row 15 Front Rack Walking Lunges (115/75) 10 Box Jumps (24/20)
Author: Kristy Park
Thursday WOD 9/17/15
Warm Up: Tabata: Burpees Air Squats Strict Press Pull Ups Skill Work: Burgener Warm Up WOD: Team Series WOD 2 In teams of 4, as FF and MM pairs, complete as many reps as possible in 20 minutes of: 30 …
Wednesday WOD 9/16/15
Warm Up: Tabata: DU’s Lunges Hollow Rocks OH Squats Strength: Power Clean Party (12 min EMOM) 0-3 min: 4 reps @ 70% of 1RM every min 3-6 min: 3 reps @ 75% of 1RM 6-9 min: 2 reps @ 80% …
Tuesday WOD 9/15/15
Warm Up: Tabata: Moutain Climbers Air Squats Sit Ups Pull Ups WOD: For Time: 50 Wall Balls 40 KB Swings (70/53) 30 T2B 20 SDHP (135/95) 10 Muscle Ups (Scale to Bar MU or C2B Pull Ups) 20 SDHP 30 …
Monday WOD 9/14/15
Warm Up: Tabata: Burpees Hollow Rocks Front Squats Strict Press Strength: “Build a Thruster” 5 Sets of 1 Rep. 1 Rep is: 1 Front Squat 1 Shoulder to OH 1 Thruster *You can use a rack for this complex. **This …
Saturday WOD 9/12/15
Warm Up: Tabata: Moutain Climbers Hollow Rocks Drop Squats Push Ups Strength: Snatch 1-1-1-1-1-1 WOD: 4 Rounds For Time: 10 Front Squats (135/95) 15 KB Swings (70/53)
Friday WOD 9/11/15
Join us today to WOD, to sweat, and to pay a small tribute to those who were lost. Never forget – 9/11. Warm Up: Tabata: Burpees Air Squats Push Ups Pull Ups WOD: 9/11 Tribute WOD For Time: 2001m Row or …
Thursday WOD 9/10/15
It’s not too late to get a team together and participate in the Team Series! Warm Up: Tabata: Jumping Jacks Lunges Hollow Rocks DU’s WOD: Team Series Event 1 (Individual Version) For time: 100 double-unders 50-calorie row 25 step-ups with …
Wednesday WOD 9/9/15
Happy Birthday to our members Grant and Kiran! Don’t forget to do your Birthday Burpees 😉 Warm Up: Tabata: Burpees T2B Push Ups Front Squats Strength: Front Squats 5-5-5-5-5 WOD: 3 Rounds For Time: 15 Deadlifts (235/165) 10 HSPU
Tuesday WOD 9/8/15
Warm Up: Tabata: Moutain Climbs Lunges Hollow Rocks Pull Ups WOD: 3 min AMRAP: 10 Burpees 20 Air Squats 30 Sit Ups Rest 2 min 3 min AMRAP: 10 Burpees 20 Air Squats 30 Sit Ups *Go all out in …