THURSDAY WOD 11/24/16

Posted by on Nov 23, 2016 in WOD

Partner WOD 100 Goblet Squats 55/35 100 HSPU’s (Sub push press 75/55) 100 Knee Raises (RX+ GHD SU) 100 Power Cleans 115/75 100 Double Unders (each) 200m Run after each movement- Yes, you have to run after the last movement *Split reps...

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WEDNESDAY CLASS 11/23/16

Posted by on Nov 22, 2016 in WOD

Warm Up 6 minutes at moderate pace 7 Hip Ext 14 Wall Balls 28 Double Unders On the 12:00 12 Minute Amrap 12 Dead Lift 115/75 9 Burpee Box Jumps 24/20 6 Snatch 115/75 Rest 3 minutes 10 minutes stretching & mobility together as a...

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TUESDAY WOD 11/22/16

Posted by on Nov 21, 2016 in WOD

Rowing Challenge Found out how many calories you can get “unbroken”. Guys, find out how many calories you can get by getting 1 calorie per pull. Once you don’t get a calorie on a pull you are done. Girls will get two pulls per calorie. The challenge starts once you hit 3 calories On the 10:00 3 Rounds 800m Run 20 Pull Ups 30 Push Ups 40 Ab-Mat Sit Ups 50 Squats 25 Minute time...

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FRIDAY WOD 11/18/16

Posted by on Nov 17, 2016 in WOD

50 Box Jumps 24/20 50 Jumping Pull-ups 50 Kettlebell Swings 35/25 50 Walking Lunges 50 Push Press 45/35 50 Hip Extensions *200m Run after each movement 20 Minute time cap Accessory work 3 Rounds 10 Hollow Rocks 10 V-Ups 10 Sec Hollow Hold 30 Sec...

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WEDNESDAY WOD 11/16/16

Posted by on Nov 15, 2016 in WOD

Partner WOD 2000m Row- switch every 500m 1 Mile Run together- break into two 800′s 200 Double Unders- switch every 50 reps *At the halfway point of each movement and at the end of each movement both athletes must complete 25 Ab Mat Sit...

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