WOD 1.1.16

Happy New Year!
Do something AWESOME
Gym is Closed

By |December 31, 2015|WOD|0 Comments

WOD 12.31.15

A1.
Russian Step-up 
4×14
*rest 60 sec 

A2.
Wall walk 
3×3-5
*rest 60 sec 

B.
10,9,8,…3,2,1
Pull-up
Wall ball
*10 min time cap 

By |December 30, 2015|WOD|0 Comments

WOD 12.30.15

A.
6x
Row – 90 sec
Rest – 90 sec
+
Rest – 3.5 min
*perform 20 scorpion + 20 walking lunge VERY SLOWLY
+
6x
Row – 90 sec
Rest – 90 sec
*score is high – low difference in meters across all work intervals for each individual
*work at fastest sustainable pace

By |December 29, 2015|WOD|0 Comments

WOD 12.29.15

A.
5x
Thruster – 8-12 @ 1012
Rest 20 sec
T2B – 8-12 
Rest 20 sec 
Ball slam – 12-15
Rest 20 sec 
*score is total time 

B1.
Plank leg lifts 
3×10-20
*rest 30 sec

B2.
Wrist elevator 
3×2-3
*rest 30 sec 

By |December 28, 2015|WOD|0 Comments

WOD 12.28.15

A1.
Front Squat
7,5,3,7,5,3,7,5,3 @ 1011
*rest 45-60 sec

A2.
Dislocate
8×5 @ 4141
*rest 45-60 sec

B.
KBS (USA)(H) – 20-30
Goblet squat – 20-30
BXJ w/ stp dwn – 20-30
Burpee – 20-30
*9 min time cap

By |December 27, 2015|WOD|0 Comments