WOD
Saturday! We made it!
Past all my silly titles all week really. That’s the triumph. No more Saturday Zooms, if you’re super bummed let me know, but no ones been there for weeks!!
Sun: 9:00am only! For Stretchy times!
Join Zoom Meeting
https://zoom.us/j/5436926158
Meeting ID: 543 692 6158
Passcode: 162313
The Workout:
5 Back Squats, 25 KB Swings, 50 Double Unders Rest 3 Minutes, 5 rounds 🙂
Rowing:
Stretch it out.
10k Row, there’s a record in there I promise. Add a few seconds (4-5) to your 5k pace and you’ve got it!
Fridays Fraught Figure Fest
This workout will leave you “heavily armed.” Super simple, think positive 🙂
Friday: 11:00am
Join Zoom Meeting
https://zoom.us/j/5436926158
Meeting ID: 543 692 6158
Passcode: 162313
The Workout:
Max Rounds in 8 minutes of: 8 Ring Dips, 8 Toes to Bars
Rowing:
Rest Day
Thursdays Thrice Thorough Thew Thought
This might be my finest alliteration yet.
Thursday: 11am
Join Zoom Meeting
https://zoom.us/j/5436926158
Meeting ID: 543 692 6158
Passcode: 162313
The Workout:
3 Rounds for Time of:
Run or Row 800
21 Deadlifts 185/135
10 1KB/DB Overhead Squats 35/26 Right
10 1KB/DB Overhead Squats 35/26 Left
Rowing:
200m
Rest 1 Minute
400m
Rest 1:30
600m
Rest 2 Minutes
800m
Rest 2:30
1000m
Rest 3 minutes
800m
Rest 2:30
600m
Rest 2:00
400m
Rest 1:30
200m
No Rest. Lie down.
Wednesdays Wicked Workout Wonderment
This is gonna be harder than it looks on paper team. Get ready!
Wednesday: 11am
Join Zoom Meeting
https://zoom.us/j/5436926158
Meeting ID: 543 692 6158
Passcode: 162313
The Workout:
30/20/10 or Time of: Medball Clean 50/30 and Burpee to a 6″ Touch
Rowing:
Row 800m ALL OUT
Rest as needed.
Row 400m 6x with a slightly faster pace (a few seconds) rest 2 minutes between sets.
Tuesday’s Terrific Tricep Triplet
Learn the differences in the techniques today guys! Get records.
Tuesday: 11:00m only!
Join Zoom Meeting
https://zoom.us/j/5436926158
Meeting ID: 543 692 6158
Passcode: 162313
The Workout:
Press x5, Push Press x3, Jerk x1
There will be time to teach between each movement, but about 15 minutes with each is kind of all the time you get! Be smart with your jumps and lift well!!
Rowing:
8×250 ALL OUT
Rest 2 minutes between
Monday, here we go! Let’s get a big big number!
This won’t help you recover from your bad choices this weekend, but it may capitalize on them!
Monday: 11:00m only!
Join Zoom Meeting
https://zoom.us/j/5436926158
Meeting ID: 543 692 6158
Passcode: 162313
The Workout:
Front Squat x1
Rowing:
Is anyone still using this? Please send me an email or a text 🙂
Got enough juice for a 2k all out?
You aren’t going to get the butt you want by sitting on the one you have