Wednesday 04/12/2017
Strength: Deadlift 1 x 5 @ 40% 1 x 5 @ 50% 1 x 5 @ 60% WOD: For Time 100 Wall Balls (20/14) 75 Sit Ups 50 Calorie Row […]
Strength: Deadlift 1 x 5 @ 40% 1 x 5 @ 50% 1 x 5 @ 60% WOD: For Time 100 Wall Balls (20/14) 75 Sit Ups 50 Calorie Row […]
Strength: Bench Press 1 x 5 @ 40% 1 x 5 @ 50% 1 x 5 @ 60% WOD: 3 rounds 50 Double Unders 20 Wall Balls (20/14) – 50 […]
Strength: Back Squat 1 x 5 @ 40% 1 x 5 @ 50% 1 x 5 @ 60% WOD: 4 Rounds Min 1: 1 round of Cindy Min 2: 15 […]
Strength: Deadlift 1 x 5 @ 75% 1 x 3 @ 85% 1 x 1+ @ 95% WOD: 200m Run w/ Medicine Ball (20/14) 15 Overhead Squats (115/85) 200m Run […]
WOD: 3 rounds 15 Burpee Box Jump Overs (24/20) 12 Power Cleans (155/105) 9 Pull Ups then… ROMWOD (20 minutes)
Strength: Shoulder Press 1 x 5 @ 75% 1 x 3 @ 85% 1 x 1+ @ 95% WOD: AMRAP 25 minutes (Teams of 2 or 3) 50 Calorie Bike […]
Strength: Back Squat 1 x 5 @ 75% 1 x 3 @ 85% 1 x 1+ @ 95% WOD: Buy In: 50 Calorie Row then… 5 rounds 10 Burpees 10 […]
STRENGTH: Bench Press 1 x 5 @ 75% 1 x 3 @ 85% 1 x 1+ @ 95% WOD: ***Opening Day 2017*** 18 minute AMRAP Hit = 3 KB Swings […]
STRENGTH: Deadlift 1 rep MAX Then… RAMOS BIRTHDAY WOD!!! 28 Calorie Row 28 Sit-Ups 28 Push-Ups 28 Pull-Ups 28 Burpees Then… 400m Run GOOOOOOOOOOOAAAAAALLLLLLLLL!!! Happy Birthday Coach Ramos!!!
STRENGTH: Shoulder Press 1 round MAX Then… AMRAP 10 75 Wallballs (20/14) 60 Calorie Row 45 Snatches (75/45) 30 Pull-ups