Tuesday
WOD 11 – 23 – 21 A. Turkish Get up 5 sets of 2 each arm B. 3 rounds for time 25 russian KB swings 53 / 35 25 calorie row
WOD 11 – 23 – 21 A. Turkish Get up 5 sets of 2 each arm B. 3 rounds for time 25 russian KB swings 53 / 35 25 calorie row
WOD 11 – 22 – 21 AMRAP 16 8 devil press single DB 25′ Lunge with dumbbell overhead 8 toes to bar 25′ lunge with dumbbell overhead Use a Dumbbell you can both lunge and Devil press effectively.
11 – 19 – 21 Run 1 mile then 10 rounds of chief 1 round of chief is 3 cleans 135 / 95 6 push ups 9 squats.
A. Back squat 2 x 8 3 x 4 4 x 2 B. AMRAP 15 with a partner share 50 cal bike share 50 HSPU or 50 DB shoulder to overhead.
Wednesday 11 -17 – 21 Read More »
A. Snatch emom 3 min x 3 snatches 3 min x 2 snatches 4 min x 1 snatch B. amrap 12 15 snatch 75 / 55 250m run 35 dubs.
Tuesday 11- 16 – 21 Read More »
WOD 11 – 15 – 21 A. Deadlift 5 – 5 – 3 – 3 – 3 – 2 – 2 – 2 – 2 B. G I Jane 8 min AMRAP burpee pull ups Scale with a bar you can get your chin over when jumping.
11 . 12 . 21 5 rounds 12 deadlifts 9 hang power cleans 6 push jerks 400m run use 50 / 35 DBS
Tomorrow , we will be doing a great Hero wod to pay respects to our veterans! Today enjoy a little lifting and abs : ) 11 . 11 . 21 A. 7 x 2 front squat + 1 split jerk B. Tabata abs 8 rounds through 20 seconds situps – 10 seconds rest 20 seconds
Veterans Day – Normal Hours Read More »
11 . 10 . 21 For time 4 rounds 10 KBS 70/ 53 100m run with KB Straight into 4 rounds 15 wall balls 100m run with medball straight into 4 rounds 30 double unders 100m run