Motion is lotion
WOD 3 . 14 . 19 10 Rounds Run 100m run 1 sled push 50 ft 1 min goat practice
Uncategorized
Thruster Party
DUNK LADY HERE WEDNESDAY , just a check in not a challenge. EMOM 4 min x 5 Reps thruster rest 1 min EMOM 4 min x 4 reps thruster rest 1 min EMOM 4 min x 3 Reps thruster rest 1 min EMOM 4 min x 2 Reps thruster Then practice your form and holds
Enter the Dragon
Body Fat lady will be here Wednesday , 2 – 7 pm , you can pay her directly. Not a challenge , just a check in. WOD 3 . 12 . 19 5 x 3 min Rounds, rest 3 min Buy in 15 / 12 cal bike Snatch ( See below ) max reps ring
7 / 11 and Crazy 8s
WOD 3 . 11 . 19 – Body Fat lady will be here Wednesday , 2 – 7 pm , you can pay her directly. Not a challenge , just a check in. ” 7 / 11 ” 7 min AMRAP 5 Clean and Jerk 135 / 95 6 pull ups ( strict is possible,
7 / 11 and Crazy 8s Read More »
Motion is Lotion
3 . 7. 19 5 Rounds run or row depending on weather 250m 20 situps 1 min GOAT practice
Unicorn Magic
3 . 6 .19 20 min AMRAP 10 reps 5 / 5 Dumbbell hang clean and Jerk 50 / 35 10 Overhead squats 95 / 65 10 Burpees over bar
Meat Ball
WOD 3 . 5 . 19 5 x 3 min Rounds Rest 3 min between each round Each round begins with 15 / 12 calorie assault bike Then complete as many reps as possible of : Round 1 : 21 Deadlifts and 21 HSPU Round 2 : 15 deadlifts and 15 HSPU Round 3 :
Liquid Metal
WOD 3 . 4 . 19 ” Liquid Metal For time 25 – 20 – 15 – 10 – 5 reps Snatch 75# / 55 # barbell 25 – 20 – 15 10 – 5 reps Box Jump Overs 5 – 4 – 3 – 2 -1 Reps Bar muscle ups
