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Category: WOD
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Thursday April 26th, 2018

Warm up- 3 Rounds 200m Run 10 Push Ups 10 Air Squats 10 Sit ups Skill- Bench Press 3-3-2-2-1-1 WOD- 21-15-9 Push Jerk *400m Run after each round Round of 21: 135/95 Round of 15: 165/115 Round of 9: 195/135 Post WOD- 3 RNFT 10/10 DB Rows (AHAP) 15 Hollow Rocks 20 V-Ups Tweet

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Wednesday April 25th, 2018

Warm up- 800m Indian Run *Stay together, back person runs to front, repeat this until you’re back. Set up and Prep for workout by doing each of the movements building up to working weight. WOD- “Filthy 50” For time: 50 Box jumps 24/20 50 Jumping pull-ups 50 Kettlebell swings 35/24 50 Walking lunges 50 Knees […]

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Category: WOD
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Tuesday April 24th, 2018

Warm up- 3 Rounds 15/12 Cals 10 Med Ball Cleans 10/10 Single arm DB Push Press 15 Hollow Rocks Skill- Strict Press 3-3-2-2-1-1 *Build to a 1RM WOD- “Elizabeth” 21-15-9 Squat Cleans 135/95 Ring Dips *Can set up boxes underneath RMU rings for more sets of rings. *Scale with band, box or bench dips Post […]

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Category: WOD
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Monday April 23, 2018

Warm up 250m Row or 200m Run 8/8 spider man lunges 10/10 lateral lunges 10 Air Squats 250m Row or 200m Run 10 barbell good mornings 10 barbell backsquats 20 sit ups   Skill- In 15 min establish a 1RM Backsquat   WOD- Helen: 3rounds for time 400m run 21 kbs (53/35) 12 pull-ups   […]

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