WOD 082017 SUNDAY
SPARTAN CLASS 9-10am AMRAP 10 2 rope climbs up & over object 100m double kb front rack carry (1.5/1) AMRAP 10 box pull 6 burpee box jump over box carry 6 burpee box jump over AMRAP 10 8 stone to shoulder 10 alt reverse lunge w stone 15/12 cal row Sunday Funday 10-11am Run 200 […]
WOD 081917 SATURDAY
WOD Rx+/Rx Teams of 2 150 wall ball (20/14) 120 KB swing (2/1.5) Rx (1.5/1) 100 Burpee over Partner Fitness 120 Wall Ball 80 KB Swing 70 Burpee over Partner Cash Out 10 rounds (5 each) :30 assault bike sprint :30 rest Alternating one partner at a time
WOD 081817 FRIDAY
WOD Rx+ “Mary” 20min. AMRAP: 5 Handstand Push-Ups 10 Pistols (Alt. Legs) 15 Pull-Ups Rx “Mary” 20min. AMRAP: 5 Handstand push ups (1 Ab Mat) 10 Pistols – Raised Heel 10 Pull Ups Fitness “Mary” 20min. AMRAP: 5 Standing DB Press (45/30) 10 Pistols – To a box 15 Jumping Pull Ups Accessory Work Alternating […]
WOD 081717 THURSDAY
STRENGTH 10 minutes to build to a heavy power clean METCON Rx+ For Time: 100 Double Unders 30 Deadlifts (155/105#) 100 Double Unders 30 Hang Power Cleans (155/105#) 100 Double Unders 30 Push Jerks (155/105#) Rx For Time: 80 Double Unders 30 Deadlifts (135/95#) 80 Double Unders 30 Hang Power Cleans (135/95#) 80 Double Unders […]
WOD 081617 WEDNESDAY
WOD Rx+ 3 Rounds: Run 400m 30 Box Jumps (24/20″) 20 Sumo Deadlift High Pull (115/75#) 10 Bar Muscle Ups Rx 3 Rounds: Run 400m 20 Box Jumps (24/20″) 20 Sumo Deadlift High Pull (95/65#) 5 Bar Muscle Ups Fitness 3 Rounds: Run 400m 30 Box Jumps (20/14″) 20 Sumo Deadlift High Pull (75/55#) 10 […]