WOD

Tuesday!! We’re almost through January?!

Here’s a good heavy day guys 🙂 Come in and make it happen!!  There won’t be too much accessorizing after this, mostly because I figure there’ll be a lack of time between teaching and drilling the movement, and it’s constituent components and then the smashing, and then the rehashing on those smashed attempts, it’ll be good 🙂

Tuesday: 11:00m only!

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

The Workout:

Power Snatch for Max 3 with accessories

 

Rowing/Biking:

4×750 all out, rest as needed!

Soo this should be “fun”

Check this out!

Monday: 11:00m only!

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

The Workout:

Wear a 20/14lb Weight Vest and do Max Rounds in 20 Minutes of:

2 Strict Ring Dips

4 Lateral Box Step Overs 24/20

6 Strict Toes to Bars

8 SandBag Front Squats 100/50

 

Rowing:

35 Calories

Rest 1 Minutes

25 Calories

Rest :45

15 Calories

Rest :30

15 Calories

Rest :45

25 Calories

Rest 1:00

35 Calories

Saturdays Sarcoplasmic Searing Session

This should be tough!

Sat/Sun: 9:00am only!

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

The workout:

Trade Rounds of Cindy with your buddy, but hold something heavy in front while your buddy goes, sandbag, barbell in front rack, KBs in the rack, DBs at the ready etc.

 

Rowing:

3 x 1000m rest 30 seconds between them, go at 5k pace minus 10 seconds

Fun Friday Foible

Let’s get that overhead strength up!

 

Friday: 11:00am

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

The Workout:

Push Press x3 with accessories

 

Rowing:

5x500m rest 30 seconds, 7 seconds faster than your 5k pace

Thursday’s High Yield Return

Time for some dividends homies!

Thursday: 11am

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

 

The Workout:

Hanging Deads 5×10

Bent over Rows 5×10

Back Extensions/Reverse Hypers/Goodmornings 5 sets

 

Rowing:

5k Time Trial!

Wednesday’s Wild Ride

Hey!

Wednesday: 11am

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

The Workout:

Fran w/ DB/KB:

For time 21-15-9

Thrusters with 45/30 DB’s or 44/31 KB’s

Pull-ups

 

Rowing:

How’s about: 3x2000m with 6 minutes rest between?

Pacing, none should be a record, but within 30 seconds of your best.

You aren’t going to get the butt you want by sitting on the one you have

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