by admin | Feb 25, 2020 | WOD
Metabolic Conditioning:3 rds – 3 min clock – 3 min rest (15 min)200m Run – 21-15-9 then Push-Ups IRTKB Swings(70/44)Sit-Ups (Rotate start order)Box Jumps(24/20)
by admin | Feb 25, 2020 | WOD
Metabolic Conditioning:Lisa J. B-Day Wod 8 rounds – 100m Row/Run (Alt) then* Barbell Complex2 Squat Cleans(95/65)7 Deadlifts7 Power Cleans7 Front SquatsOdd Rds: 1 complex: Even Rds: 2 complexes
by admin | Feb 25, 2020 | WOD
Barbell Skill:Practice or Build to 1RM(20 min) Movement Skill:200m Row for time
by admin | Feb 21, 2020 | WOD
Metabolic Conditioning:HR Push-Ups3-6-9-12-15-12-9-6-3Power Snatch(75/55)3-6-9-12-15-12-9-6-3No drops from overhead
by admin | Feb 20, 2020 | WOD
Metabolic Conditioning:John L. and Kelii A. B-Day Wod – 20 min cap4 rds – *400m Run- 4 Power Cleans(185/125)1) * then 16 Deadlifts (185/125)2) * then 16 Toes to Bar3) * then 16 Wall Ball(20/14 to 10)4) * then 16 Bar Muscle-Ups
