WOD 8/5/16

August 4, 2016 by  

Friday Fitness “Fun”

WOD 8/4/16

August 3, 2016 by  

  • 1600m
  • Rest 3 Min
  • 1200m
  • Rest 2 Min
  • 800m
  • Rest 1 Min
  • 400m

WOD 8/3/16

August 2, 2016 by  

  • “The Grind”
  • 2 Rounds:
  • 200x DU
  • 50x OHS (135/95)
  • 50x Pull ups
  • 1 Mile Run

WOD 8/2/16

August 1, 2016 by  

  • 10,9,8…1
  • Handstand Push Ups
  • 20x Wallballs after each set

WOD 8/1/16

July 31, 2016 by  

  • Deadlift 3,3,3,3,3,3,3
  • Then:  21-15-9
  • TTB
  • 200m Run after each set
  • METCON ONLY OPTION:
  • 6 Rounds:
  • 20x Box Jump
  • 10x Deadlift
  • 10x TTB
  • 200m

WOD 7/31/16

July 31, 2016 by  

  • 30,25,20,15,10
  • Front Rack Walking Lunges
  • Leg Lifts
  • Burpees

WOD 7/30/16

July 29, 2016 by  

  • 4 Rounds:
  • 800m
  • 30x KBS
  • 15x CTB Pull ups

WOD 7/29/16

July 28, 2016 by  

Friday Fitness Fun

WOD 7/28/16

July 27, 2016 by  

  • Jerk 3,3,3,3,3,3,3
  • Cash out:  1600m Run or 2000m Row
  • METCON ONLY OPTION:
  • AMRAP 15 mins:
  • 7x Jerk
  • 200m Run/300m Row

WOD 7/27/16

July 26, 2016 by  

  • AMRAP 30 mins:
  • 21-18-15-12-9-6-3
  • Squat Clean (95/65)
  • Double Unders
  • Deadlift
  • Box Jump
  • Each round begins with a driveway sprint

WOD 7/26/16

July 25, 2016 by  

  • 5 Rounds:
  • 10x Hollow Rocks
  • 20x Sit ups
  • 300m Run

 

WOD 7/25/16

July 24, 2016 by  

  • OTM 10 mins:
  • 2x Snatch
  • Rest 2 mins
  • OTM 10 mins:
  • 2x Clean and Jerk
  • Rest 2 mins
  • 50x OHS
  • Driveway Sprint each break

WOD 7/24/16

July 23, 2016 by  

  • AMRAP 15 minutes:
  • 12x Jerk
  • 9x TTB
  • 20x Lunges

WOD 7/23/16

July 22, 2016 by  

  • 4 Rounds:
  • 5x Deadlift
  • 20x Barbell Push Ups
  • 400m

WOD 7/22/16

July 21, 2016 by  

Friday Fitness Fun

WOD 7/21/16

July 20, 2016 by  

  • 50,40,30,20,10
  • Double Unders
  • Sit ups

WOD 7/20/16

July 19, 2016 by  

  • “The Grind”
  • 3 Rounds:
  • 1000m
  • 50x Thruster (45/30)
  • 15x CTB Pull ups

WOD 7/19/16

July 18, 2016 by  

  • 30,25,20,15,10,5
  • Box Jumps
  • Medball Sit ups

WOD 7/18/16

July 17, 2016 by  

  • Back Squat 3,3,3,3,3,3,3
  • Then:  AMRAP 10 mins:
  • 10x Dips/ Driveway Sprint
  • METCON ONLY OPTION:
  • 5 Rounds:
  • 15x Back Squat
  • 10x Dips
  • Driveway Medball Carry
  • 300m

WOD 7/17/16

July 16, 2016 by  

No Classes.  Go Out and Play!

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