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