WOD: 4/06/18
Push Press 3-3-3-3-3 reps
Front Squat 3-3-3-3-3 reps
Deadlift 3-3-3-3-3 reps
WOD: 4/05/18
20 minute AMRAP of:
5 Strict T2B
7 Strict Ring Dips
9 Alternating Dumbbell Snatches, Heavy
Strict Toes to Bar - these are not easy. Watch this video for a few different styles of this strict movement. Give it a go today, and we will scale as needed!
WOD: 4/04/18
4 Rounds for time of:
400m run
7 Deadlifts, 155/105
7 Hang Power Cleans, 155/105
7 Push Jerks, 155/105
Challenge: Can you hold on to the Bar for all the reps each round??
Some Tuesday Inspiration with Barb getting her very first jumping pull-ups and her daughter Joey being there to help her and give her appropriate no reps if needed :)
WOD: 4/03/18
21-18-15-12-9-6-3 of:
Wall-balls, 20/14-lbs.
Med-ball Weighted Sit-ups, 20/14-lbs.
Burpees over the Med-ball
The Med-ball Sit-up
Burpees over the Med-ball
WOD: 04/02/18
Back Squat
2-2-2-2-2
*At 80-90%, not a 2RM!
Complete as many rounds as possible in 15 minutes of:
15 Cal Row/Bike/Ski or 200m Run
50 Double-unders
3 Rope Climbs
WOD: 4/01/18
18 minute AMRAP of:
30 DB push press
30 DB alt power snatch
30 DB front squat
30 DB renegade row
30 DB hang power clean
30 DB burpee deadlifts
30 DB thrusters
30 DB clean and jerks
**every min on the minute 3 burpees
WOD: 3/31/18
Murph with the crew
In teams of 3:
1.5 mile Run
150 Pull-ups
250 Push-ups
350 Squats
1.5 mile Run
*Runs must be completed in 200m relay sprints.
*One person works at a time.
WOD: 3/30/18
Overhead Squat 5-5-3-3-3-1-1-1-1
27-21-15-9
Kettlebell Swings, 53/35-lbs.
Overhead Squats, 75/55-lbs.
*Run 400m after each set.
WOD: 2/29/18
Complete as many rounds as possible in 7 minutes of:
15-cal. Row
15 push-ups
Rest 7 minutes
Complete as many rounds as possible in 7 minutes of:
20 sit-ups
10 pull-ups
WOD: 3/28/18
Hang Squat Snatch 3-3-3-3-3 reps
3 rounds:
7 ring muscle ups
50 air squats
10 Hang power snatches 115/80-lbs.
