Today’s WOD:
“Run Annie Run”
50 Double-unders
50 Sit-ups
200m Run
40 Double-unders
40 Sit-ups
200m Run
30 Double-unders
30 Sit-ups
200m Run
20 Double-unders
20 Sit-ups
2o0m Run
10 Double-unders
10 Sit-ups
200m Run
Post times to comments/Zen Planner/whiteboard.
Today’s WOD
Strength:
Snatch 5-5-5-5-5
Reset after each rep
Conditioning:
Complete AMRAP in 10 minutes of:
10 Hang Power Snatch
10 Bar Ova Burpees
Post efforts to comments/Zen Planner/whiteboard
Today’s WOD:
“Jackie”
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments/Zen Planner/whiteboard.
Today’s WOD:
Complete AMRAP in 16 minutes of:
20m Bear Crawl
20m Farmer Carry
20 Side Lunges
0:20 Handstand Hold
Post rounds to comments/Zen Planner/whiteboard.
Today’s WOD:
Strength:
Push-Press 5-5-5-5-5
Conditioning:
3 rounds for time of:
25 Toes-to-Bar
20 Push-ups
15 Box Jumps
Post loads & times to comments/Zen Planner/whiteboard.
First off…
Congrats to Scott and Sherry this weekend at the United Taekwondo Alliance competition. Scott is now a National Champion, and Sherry tested for her 7th degree black belt…WOW!
Also, we want to congratulate Pinkie, Amanda, and Corrie for their efforts this weekend at the “Girls Gone Rx” competition. We love it when our athletes put their training to the test….these girls worked their tails off, together, and had a blast doing it….so proud!
Keep grinding everyone! Get better every day!
This Week’s WOD’s
Monday:
Push Press 5-5-5-5-5
3 Rounds for Time:
25 Toes to Bar
20 Pushups
15 Box Jumps
Tuesday:
AMRAP in 13:
20m Bear Crawl
20m Farmer Carry
20 Side Lunges
0:20 Handstand Hold
Wednesday:
“Jackie”
1000m Row
50 Thrusters 45/33
30 Pull ups
Thursday:
Snatch 5-5-5-5-5
10:00 AMRAP
10 Hang Power Snatch
10 Bar Ova Burpees
Friday:
Annie+
50 Dubz
50 Sit ups
200m run
40 Dubz
40 Sit ups
200m run
30 Dubz
30 Sit ups
200m run
20 Dubz
20 Sit ups
200m run
10 Dubz
10 Sit ups
200m run
Go get it, folks!
.com Saturday
Today’s WOD:
3 rounds for time:
One minute of 135-lb. back squats
Rest one minute
One minute of chest-to-bar pull-ups
Rest one minute
One minute of 135-lb. power cleans
Rest one minute
Post total reps completed to comments.
Today’s WOD:
Complete AMRAP in 7 minutes:
7 Thrusters
21 Double-Unders
Post rounds, and fraction of rounds to comments/Zen Planner/whiteboard.
Today’s WOD:
EMOTM for 16 minutes
Even – 15 KBS
Odd – 7 Burpees
~Rest, then perform~
For Time:
1000m Row
Post efforts in comments/Zen Planner/whiteboard
Today’s WOD:
Strength:
Deadlift 5-5-5-5-5
Conditioning:
200m of each:
Farmer Carry
Waiters Walk (100L/100R)
Suitcase Carry (100L/100R)
-rest as needed-
