Wednesday, June 28, 2017

28 June, 2017 (02:00) | WODs | By: derek

Weight Vest Wednesday

10!

  • Lunges (L/R = 1)
  • Pull-Ups
  • Mountain Climbers (L/R = 1)
  • Flutter Kicks (L/R =1)

Tuesday, June 27, 2017

27 June, 2017 (02:00) | WODs | By: derek

15 minutes to find 1 rep max. Deadlift

then

60-40-20

  • GHD Sit-Ups
  • Goblet Squats (20lbs./30lbs.)

Monday, June 26, 2017

26 June, 2017 (02:00) | WODs | By: derek

Last swim meet of the season, so only a 4pm class in the afternoon today!

5 Rounds:

  • 15 Kettlebell Swings (35lbs./53lbs.)
  • 15 Push Press (65lbs./95lbs.)
  • 15 Box Jumps (20″/24″)

Saturday wod

23 June, 2017 (22:21) | WODs | By: laurie

partmer up

Work one at a time, switch back and forth every 10 reps

100 straddke hops

100 kb swings

100 burpee box jump overs

100 pike push ups (feet on box)

100 sit ups with a ball

100 lunges

10 runs to mailbox (each) alternate who goes

100 jumping pull ups

 

 

 

Friday, June 23, 2017

23 June, 2017 (02:00) | WODs | By: derek

21-15-9

  • Double-Unders (x4; 84-60-36)
  • Bench Press (95lbs./155lbs.)

Thursday, June 22, 2017

22 June, 2017 (02:00) | WODs | By: derek

4 Rounds:

  • 30 Push-Ups
  • 20 Front Squat (75lbs./115lbs.)
  • 20 Push Press (75lbs./115lbs.)
  • 30 GHD Sit-Ups

Wednesday, June 21, 2017

21 June, 2017 (02:00) | WODs | By: derek

Weight Vest Wednesday

AMRAP René

AMRAP 30 minutes:

  • 400m Run
  • 21 Walking Lunge Steps
  • 15 Pull-Ups
  • 9 Burpees

Use weight vest rather than rucksack.

Tuesday, June 20, 2017

20 June, 2017 (02:00) | WODs | By: derek

6 Rounds:

  • 3 Muscle-Ups or Rope Climbs
  • 6 Front Rack Lunges (L=1, R=2; 75lbs./115lbs.)
  • 9 Box Jumps (28″/36″)

Monday, June 19, 2017

19 June, 2017 (02:00) | WODs | By: derek

40-35-30-25-20-15-10-5

  • Row/Bike for Calories
  • AbMat Sit-Ups

Saturday wod

16 June, 2017 (21:26) | WODs | By: laurie

partner wod

max total calorie row in 22 min.

Alternate rowing with your partner who will do:

10 pull ups

10 mule kicks on wall

10 24″ box jumps

switch with rower and continue for max calories.