WOD 101917 THURSDAY
WOD RX+ EMOM 20 MIN 1: 15 BURPEE MIN 2: 15 GHD MIN 3: 15/10 CAL ROW MIN 4: REST RX EMOM 20 MIN 1: 10 BURPEE MIN 2: 15 GHD MIN 3: 12/8 CAL ROW MIN 4: REST Fitness EMOM 20 MIN 1: 7 BURPEE MIN 2: 15 AB MAT MIN 3: 10/5 CAL […]
WOD 101817 WEDNESDAY
PRE-WOD TABATA FRONT SQUAT (45/35) WOD EMOM every 2:00 X 10 1 FRONT SQUAT + 3 STOH *ASCENDING WEIGHT EVERY SET* SCORE=HEAVIEST WEIGHT LIFTED
WOD 101717 TUESDAY
WOD 5 ROUNDS 400M RUN 1:00 MAX PULL UP SCORE=TOTAL AMOUNT OF PULL UPS CASH OUT 3 RFQ 25 HOLLOW ROCK 25 HIP EXT/SUPERMAN
WOD 101617 MONDAY
WOD RX+ 5 RFT 25 WALL BALL (20/14) 10 HSPU RX 5RFT 20 WALL BALL (20/14) 5 HSPU Fitness 5RFT 25 WALL BALL (14/10) 10 PIKE PUSH UP SCORE = TOTAL TIME CASH OUT: 2:00 MAX CALS ON ASSAULT BIKE SCORE = AMOUNT OF CALS
WOD 101517 SUNDAY
Congrats Britt and Lainey!! SPARTAN teams of 2 200 DU/300 singles 100 GHD/ab mat sit up 80 power clean (135/95)(115/75)(95/65) 60 STOH (135/95)(115/75)(95/65) 40 box jump over 20 front squat (135/95)(115/75)(95/65) SUNDAY FUNDAY Grab Bag! One lucky member will pull a workout from the fish bowl and determine the Sunday Funday WOD!