Overhead Sandwich
Thursday June 2nd , 2022 For time Run 1000m or Row 1000m 5 rounds 10 toes to bar 10 overhead squats 95/ 65 then Row or run 1000m ( whatever you did not do in the beginning )
Thursday June 2nd , 2022 For time Run 1000m or Row 1000m 5 rounds 10 toes to bar 10 overhead squats 95/ 65 then Row or run 1000m ( whatever you did not do in the beginning )
Wednesday June 1st , 2022 A. Press 5 x 6 B. Push Press 5 x 3 C. Amrap 14 partner wod wall walk : 1 – 2 – 3 – 4 – 5 – etc 50 ft lunge after each set. Rotate 1 : 1 with partner. partner a : 1 wall walk then 50
Tuesday May 31st , 2022 8 x 2 min Rounds with 2 min rest Buy in each round : 12 American Kettlebell swings 70/ 53 8 Box jumps 30 / 24 Max cals machine post total cals.
Monday May 30th, 2022 Holiday Schedule : 830 class only. This WOD will be ran a little different. There will be a warm up on the board , scales and suggestions for movement modifications – all posted on the whiteboard. The clock will be running and you can start whenever you want. Everyone is welcome!
5 – 27 – 22 A. Deadlift wave 7 – 5 – 3 – 7 – 5 – 3 – 7 – 5- 3 B. Tabata ( lowest round is score ) air squat push up cal row
5 – 26 – 22 5 rounds 100m run x 2 1 rope climb 100m run x 2 20 double unders
Jack and Beanstalk Read More »
5 – 25 – 22 amrap 15 3 – 6 – 9 – 12 – etc sumo deadlift high pull box jump push press 95/65
5 – 24 – 22 A. Back squat 8 x 3 build for 4 sets , sets 5 – 8 do same weight across. B. Amrap 10 15 toes to bar 25 ‘ hsw
Back squat triples Read More »
5-23-22 10 rounds or 30 minutes cap 250m row 10 burpees over rower rest 1 : 1 with partner.