Thursday, August 3

Today’s WOD: Strength: EMOTM for 10 minutes: Even – 5-8 Strict pull ups Odd – 5-8 Strict dips Conditioning: EMOTM for 15 minutes (five sets each) complete: Min 1 – :40 Row Min 2 – :30 Pull Ups Min 3 – :30 KBS

Wednesday, August 2

Today’s WOD: Strength: Full Clean & Jerk 3-3-3-3-3 ~rest 2:00 b/t sets~ Conditioning: 21-15-9 reps for time of: Deadlift (135/95) Bar Over Burpees Post efforts to comments/Zen Planner/whiteboard

Sunday Musings…

Here’s a look at the upcoming week… Monday: Back Squat  5 x 5 3 Rounds 40 Double-unders 20 WBS 10 Box jumps Tuesday: Complete AMRAP in 13 minutes: 200m run 13 pushups 13 situps 13 air squats 13 Toes-to-Bar Wednesday: Full Clean & Jerk 3-3-3-3-3 rest 2:00 b/t sets 21-15-9 … Continue reading

Saturday, July 29

Today’s WOD: With a partner, and with only one person working at a time, complete 100-80-60-40-20 reps for time of: Kettlebell Swings Sit-ups *At the top of each minute, both partners will perform 5 burpees Post efforts to comments.

Friday, July 28

Today’s WOD: “Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post number of pull-ups completed for each round to comments/Zen Planner/whiteboard.  

Thursday, July 27

Today’s WOD Skill/Strength: EMOTM for 12:00 minutes: Even – :20 Hollow Hold Odd – :20 Handstand Hold/ Plank Conditioning: Tabata: Double-unders Push Ups Burpees Post efforts to comments/Zen Planner/whiteboard