Wednesday October 5
At gym wod6:30-9 am Lunge 250 meters Scale:150 meters Scale distance to complete workout in 15 minutes or less.
Wednesday October 5 Read More »
At gym wod6:30-9 am Lunge 250 meters Scale:150 meters Scale distance to complete workout in 15 minutes or less.
Wednesday October 5 Read More »
At gym wod6:30-9 am Complete as many rounds as possible in 20 minutes of:8 handstand push-ups6 bar muscle-ups4 power cleans ♀ 115 lb ♂ 175 lb Scale:Complete as many rounds as possible in 20 minutes of:12 push-ups8 assisted pull-ups4 power cleans ♀ 45 lb ♂ 65 lb
At gym wod8-9 am Complete as many rounds as possible in 12 minutes of:5 deadlifts10 weighted box step-ups ♀ 135-lb deadlift, two 20-lb DBs, 20-in box♂ 205-lb deadlift, two 30-lb DBs, 20-in box Scale:Complete as many rounds as possible in 12 minutes of:5 deadlifts10 box step-ups, unweighted ♀ 95-lb deadlift, 20-in box♂ 135-lb deadlift, 20-in
Saturday October 1 Read More »
At gym wod6:30-9 am Complete as many rounds as possible in 30 minutes of:1,000-m bike2 weighted pull-ups, ♀20 lb/♂30 lb4 strict pull-ups6 kipping pull-ups Trainer will set a sub for the bike! Scale:Complete as many rounds as possible in 30 minutes of:1,000-m bike10 banded or jumping pull-ups
Wednesday September 28 Read More »
At gym wod6:30-9 am 4 rounds for time of:15 push jerks50 squats ♀ 95 lb ♂ 135 lb Scale:3 rounds for time of:10 push jerks25 squats ♀ 22 lb ♂ 35 lb
Monday September 26 Read More »
At gym wod6:30-9 am With a partner, 5 rounds for time of:24 double-unders (each)19 toes-to-bars (total)2 clean and jerks (total)400-m run (together) ♀ 105 lb ♂ 155 lb Scale:With a partner, 4 rounds for time of:24 single-unders (each)19 hanging knee-raises (total)2 clean and jerks (total)400-m run (together) ♀ 65 lb ♂ 95 lb
Saturday September 24 Read More »
At gym wod6:30-9 am On the Concept2 rower:Pull a sub-1:35/500-m pace for as long as possibleRest 3 minutesPull a sub-1:40/500-m pace for as long as possibleRest 3 minutesPull a sub-1:45/500-m pace for as long as possibleRest 3 minutesPull a sub-1:40/500-m pace for as long as possibleRest 3 minutesPull a sub-1:35/500-m pace for as long as
Friday September 23 Read More »
At gym wod6:30-9 am 3 rounds for time of: 400-m run15 sumo deadlift high pulls15 thrusters ♀ 65 lb ♂ 95 lb Scale:3 rounds for time of:200-m run10 sumo deadlift high pulls10 thrusters ♀ 35 lb ♂ 45 lb
Wednesday September 21 Read More »