WEDNESDAY WOD 4/1/15

Posted by on Mar 31, 2015 in WOD

3 Rounds- Rest 1 Minute between rounds 5 Minute AMRAP 5 Power Snatch (95/65) 7 Push Up 9 Air Squats 11 Lateral Bar Jumps THEN Strength For 5 Minutes (Moderate weight) Minute 1- 2 Clean & Jerk Minute 2- 4 Clean & Jerk Minute 3- 6 Clean & Jerk Minute 4- 8 Clean & Jerk Minute 5- 10 Clean & Jerk Endurance 3 Rounds 400m Run 2 Rope...

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TUESDAY WOD 3/31/15

Posted by on Mar 30, 2015 in WOD

TUESDAY WOD 1 mile Run 50 KB Swings (53/35) 40 Box Jumps, 24/20 30 Burpees 20 Dead Lift (225/155) THEN Strength 6-5-4-3-2-1 Front Squat (Add weight each round) Endurance Every two minutes for 12 Minutes Row 20 Calories *You will row 20 calories as fast as humanly possible. You will rest with the remaining time of the 2 minutes. So if the 20 calorie row takes 1:15 you will rest for 45...

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MONDAY WOD 3/30/15

Posted by on Mar 29, 2015 in WOD

*WE WILL NOT BE HAVING A 5AM CLASS THIS WEEK DURING SPRING BREAK. IF 5AM IS THE ONLY TIME YOU ARE ABLE TO WORKOUT AND WOULD LIKE TO HAVE THE 5AM CLASS PLEASE LET US KNOW. WE ARE MORE THAN HAPPY TO HAVE THE CLASS IF THERE ARE AT LEAST A FEW OF YOU THAT NEED TO COME AT 5AM 40-30-20-10 Wall Balls (20/14) Ab Mat Sit Ups Double Unders THEN Strength 2 Minutes Max Reps Push Ups Rest 2 Minutes 2 Minutes Max Reps V-Ups Endurance 5 Rounds 200m Run 15 Knees 2...

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SATURDAY WOD 3/28/15

Posted by on Mar 27, 2015 in WOD

SATURDAY WOD 15.5 27-21-5-9 Row for calories Thrusters (95/65) If you don’t want to do the Open WOD here is the other option 6 Three Minute Rounds 200m Run 10 Pull Ups 10 Push Ups 10 Wall Balls MR Power Snatch with remaining time (75/55) -Rest 1 Minute between rounds

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THURSDAY WOD 3/26/15

Posted by on Mar 25, 2015 in WOD

Partner WOD 800m Run 100 KB Swings (53/35) 150 Ab Mat Sit Ups 200 Squats 800m Run *Each partner must run the 800m together. Split the reps evenly Strength 3 Rounds 20 Overhead Lunges 10 Ring Push Ups Endurance 4 Rounds 20 Calorie Row or Bike- As fast as you can Rest 3 minutes between rounds

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