WOD: 7/07/18
"Tabata This!"
Tabata Jumping Lunge
Rest 1 minute
Tabata Sit-up
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Squat
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
WOD: 7/06/18
Shoulder Press 5-5-5-5-5 reps
Push Press 3-3-3-3-3 reps
Complete as many rounds as possible in 10 minutes of:
200-m row
50 double-unders
WOD: 7/05/18
Announcement:
Wednesday July 4th there will only be class at 10am
All other classes are cancelled.
WOD: 7/04/18
WOD: 7/03/18
"Moon"
Seven rounds for time of:
40/30 pound dumbbell Hang split snatch, 10 reps Right arm
Rope Climb, 1 ascent
40/30 pound dumbbell Hang split snatch, 10 reps Left arm
Rope Climb, 1 ascent
Alternate feet in the split snatch sets.
Announcement:
Wednesday July 4th there will only be class at 10am
All other classes are cancelled.
WOD: 7/02/18
"Nutts"
For time:
10 Handstand push-ups
250/175 pound Deadlift, 15 reps
25 Box jumps, high
50 Pull-ups
100 Wallball shots, 20/14-lbs.
200 Double-unders
Run 400 meters with a 45/35lb plate
WOD: 7/01/18
Abbate
For time:
Run 1 mile
155/105-lb. clean and jerks, 21 reps
Run 800 meters
155/105-lb. clean and jerks, 21 reps
Run 1 mile
WOD: 6/30/18
“Fight Club”
3 Rounds, For Total Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24/20)
1 Minute Pull-ups
1 Minute Row/Bike/Ski Calories
1 Minute Rest
WOD: 6/29/18
Choose Between:
Deadlift 3-3-3-3-3 reps
*All sets at 80-90%
Or
Perform 5 cycles of the following complex:
5 Power Cleans
5 Front Squats
5 Push Jerks
Then,
Amrap 10 minutes of:
100 ft. Farmer's Carry
5 Burpees
Men: two 50-lb. Dumbbells
Women: two 35-lb. Dumbbells
WOD: 6/28/18
4 Intervals, each for time of:
400m Sprint
20 DB Hang Power Cleans, 50/35-lbs.
20 DB Push Press, 50/35-lbs.
*Rest as needed between sets.
