Wednesday WOD 2/1/17
Warm Up: Tabata: Mountain Climbers Lateral Lunges Banded Side Step Goblet Squats Strength: Front Squat 2-2-2-2-2 WOD: For Time: 21-15-9 reps of: KB Swings (53/35) Burpees
Month: January 2017
Tuesday WOD 1/31/17
Warm Up: Tabata: Burpees Air Squats Hollow Rocks Lateral Hurdle Jumps WOD: Fight Gone Bad 3 Rounds For Max Reps,1 min at each Station: Wall Balls (20/14) Sumo Deadlift High Pull (75/55) Box Jumps (20) Push Press (75/55) Row for …
Monday WOD 1/30/17
Warm Up: Tabata: Jumping Lunges Inchworm Push Ups Leg Lifts Single Leg Deadlift Strength: Deadlift 2-2-2-2-2 WOD: 8 min AMRAP: 2-4-6-8…. reps of: Squat Snatch (135/95) Toes to Bar *Add two reps each round for each movement until time is …
Saturday WOD 1/28/17
Warm Up: Tabata: Burpees Hollow Rocks Air Squats Kip Swings WOD: For Time: 21 Thrusters (95/65) 21 Pull Ups 50 DU’s (2:1 singles) 50 Sit Ups 800m Run 30 KB Swings (53/35) 30 Pull Ups 50 DU’s (2:1 singles) 50 …
Friday WOD 1/27/17
Warm Up: Tabata: Feet to Hands Atomic Sit Ups Med Ball Thrusters Strict Press Strength: Push Press 5-5-5-5-5 WOD: 7 min AMRAP: 10 Thrusters (95/65) 10 Bar Facing Burpees Over Bar
Thursday WOD 1/26/17
Warm Up: 2 Rounds: Bear Crawl Length of Rig Banded Good Mornings Crab Walk Length of Rig Single Leg Deadlift WOD: 12 min AMRAP: 10 Deadlifts (225/155) 15 Ring Dips 20 Sit Ups Cash Out: Plank Tabata *8 rounds of …
Wednesday WOD 1/25/17
Warm Up: Tabata: Jumping Squats Hollow Rocks Push Ups Broad Jumps Strength: Clean & Jerk 1-1-1-1-1-1 WOD: 4 Rounds For Time: 200m Shuttle Sprint (50m x 4) 10 Power Cleans (125/85) 5 Push Jerks (125/85)
Tuesday WOD 1/24/17
Warm Up: Tabata: Burpees Plank Hold Russian KB Swings Single Arm KB Press WOD: For Time: 20-15-10-5 reps of: KB Swings (53/35) 125-100-75-50 reps of: Double Unders 12-9-6-3 reps of: Handstand Push Ups *First round is 20 KBS, 125 DU, …
Monday WOD 1/23/17
Warm Up: Tabata: Mountain Climbers Banded Side Steps Goblet Squats Kip Swings Strength: Back Squat 10-8-6-4-2 *Increase weight for each set WOD: 8 min AMRAP: 12 Box Jumps (24/20) 9 Chest to Bar Pull Ups 6 OH Squats (135/95)
Saturday WOD 1/21/17
Come join us today at 9am for a farewell WOD for Serena. There will be a potluck following the WOD. So come and throw down with Serena then stick around to share some food and hang out before things get …