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WOD

14
Oct

Sunday – October 15th

Zack put up a huge front squat PR last week hitting 295#!

10am – WOD
11am – WOD

Rower test:
1 minute max calories

WOD:
3 rounds for time:
30 wall ball shot #20/14 to 10/9′
10 strict pullup

Post WOD:
Take 75% of your calories from the earlier test:
1 minute work, 30 seconds rest, continue until you can no longer complete the number of calories in the working minute.

13
Oct

Saturday – October 14th

9am – WOD
*10am – 2pm Barbells for Boobs at Public Auditorium*
Sign up online!

Partner WOD:
20 minute AMRAP:
2x200m run
40 kettlebell swing #53/35
40 alternating lunges #53/35 held goblet style

Post WOD at 25 minutes on the clock:
5 minute AMRAP:
Burpees over partner
*Athlete being traversed must be holding a plank while their partner does burpees over them.

12
Oct

Friday – October 13th

Great work Darryl! Making sure the reps are good till the very last one!

Strength:
20 minutes to establish a 1RM front squat

WOD:
For time:
21-15-9
Toes to bar
Power clean #115/75
Handstand pushup

11
Oct

Thursday – October 11th

Liz and Michelle are almost through with onramp! Make sure you introduce yourself when you see them in class.

WOD:
5 rounds for time:
50/40 calorie row
30 box over 24×30/20×24″
10 power snatch #135/95

10
Oct

Wednesday – October 11th

Death by 3 GHD Situps! Thank you sir! May I have another?!

Strength:
15 minutes OTM:
Power clean + clean
*Perform as quick singles. Work at weights >80% of your 1RM power clean.

WOD:
For time:
10-8-6-4-2
Deadlift #315/225
Bar facing burpee

9
Oct

Tuesday – October 10th

Rodrigo working a solid ROM! Great work Rodrigo!

WOD:
15 minute AMRAP:
200m run
10 air squat
10 pushup
20’s, 30’s, 40’s…
*The 200m run starts each round.

Post WOD at 20 minutes on the clock:
Death by:
3 GHD situp