WOD 4/27/12
April 26, 2012 by kate
FRIDAY FITNESS FUN!!
WOD 4/26/12
April 25, 2012 by kate
- 3 Sets of 5 Deadlift
- Then:
- 42 Wallballs/21 Burpees
- 200m
- 30 Wallballs/15 Burpees
- 200m
- 18 Wallballs/9 Burpees
- 200m
WOD 4/25/12
April 24, 2012 by kate
- Push Press 3 sets of 5
- Then:
- 20 Strict Press
- 1 Mile Run
- 20 Strict Press
WOD 4/24/12
April 23, 2012 by kate
- Block Loop
- 50 Squats
- 40 Sit ups
- 30 Box Jumps
- 20 Pull ups
- 10 TTB
- 20 Pull ups
- 30 Box Jumps
- 40 Sit ups
- 50 Squats
- Block Loop
WOD 4/23/12
April 22, 2012 by kate
- Back Squat–3 sets of 5
- Then:
- 50 Double Unders/5 Clean and Jerk
- 40 Du/4 C&J
- 30 Du/3 C&J
- 20 DU/2 C&J
- 10 DU/1 C&J
WOD 4/22/12
April 21, 2012 by kate
Rest…No Sunday Service
WOD 4/20/12
April 19, 2012 by kate
Friday Fitness Fun! Happy Birthday, Bossy Rat!
WOD 4/19/12
April 18, 2012 by kate
- 10 Rounds of :
- 5 HSPU
- 10 Pistols (5/5)
WOD 4/18/12
April 17, 2012 by kate
“Boston Marathon”
- 2 Rounds for time:
- 26 TTB/200m
- 26 Dips/200m
- 26 KBS/200m
- 26 Walking Lunges/200m
- 26 Push ups/200m
- 26 Situps/200m
- 26 Squats/200m
WOD 4/17/12
April 16, 2012 by kate
5 Rounds:
- 5 Push Jerks (heavy)
- 20 Box Jumps
- Shuttle Run
WOD 4/16/12
April 15, 2012 by kate
3 Rounds:
- 800m
- 21 Power Cleans (155/105)
WOD 4/15/12
April 14, 2012 by kate
SUNDAY SERVICE
- Team WOD #1:
- 200 KBS, 100 Squat Cleans (65/95)
- While 1 partner chips away at reps, the other does a 200mm run and then returns & holds a plank until switching with their partner.
- WOD #2: Tabata Style
- 5 Rounds of:
- Thrusters (55/75)
- Push ups
- Sit ups
- Row
WOD 4/14/12
April 13, 2012 by kate
2 Rounds:
- 50 Wallballs
- 40 Double Unders
- 30(0)m run
- 20 Burpees
WOD 4/13/12
April 12, 2012 by kate
Friday Fitness Fun!!
WOD 4/12/12
April 11, 2012 by kate
AMRAP 15
- 1 Deadlift (185/135), 1 Burpee, 1 KTE
- 2 Deadlifts, 2 Burpees, 2 KTE
- 3 Deadlifts, 3 Burpees, 3 KTE
- Continue as high as possible
WOD 4/11/12
April 10, 2012 by kate
Back Squat 1,1,1,1,1,1,1
- 3 Rounds of:
- 20 Overhead Walking Lunges (45/25)
- 15 GHD sit ups or 30 Abmat Situps
- 10 Dips
- 200m Run
WOD 4/10/12
April 9, 2012 by kate
- 1 Mile Run or Row
- 20 Pull ups
- 800m Run or Row
- 15 Pull ups
- 600m Run or Row
- 10 Pull ups
- 400m Run or Row
- 5 Pull ups
WOD 4/9/12
April 8, 2012 by kate
Push Press 1,1,1,1,1,1,1
- 2 Rounds of:
- 5 HSPU
- 10 TTB
- 15 KBS
- 20 Box Jumps
- 25 Double Unders
WOD 4/8/12
April 7, 2012 by kate
Happy Easter! The Lab will be closed today.
WOD 4/7/12
April 6, 2012 by kate
Block Loop
- 5 Rounds of-
- 5xOHS
- 7 Dips
- 12 Box Jumps