WOD

Saturdays Serious Service

Looking for a fun partner WOD?  Seek this tiding elsewhere, we’re here to train.

Sat/Sun: 9:00am only!

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

Meeting ID: 543 692 6158

Passcode: 162313

 

The Workout:

 

5 Rounds for Time of: 7 Box Jumps 24/20, 7 Deadlifts 245/165, 7 L-Pull-Ups

 

Rowing:

1k Time Trial!

Fridays are For the Fated

A little riff on a theme, but I think you’ll find it groovy!

 

Friday: 11:00am

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

Meeting ID: 543 692 6158

Passcode: 162313

 

The Workout:

Max Reps in 2 Rounds of: 3 minutes Double Unders, 3 minutes Alternating Pistols, 3 minutes Allen Lifts

 

Rowing:

Rest

 

Thursdays Crecendo!!!

Come feel the BOOM!

Thursday: 11am

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

Meeting ID: 543 692 6158

Passcode: 162313

 

The Workout:

3 Rounds: 4 Power Cleans (135/95) 5 Front Squats (135/95) 6 Push Jerks (135/95)

then

3 Rounds of 15 Knee to Elbows 20 Push-ups 25 Air Squats

 

Rowing:

5 Rounds for Max Calories of:

Row 1:40

Rest :50 seconds

 

Wednesday’s Wild West-ish Workout

We’ve never done this version!  Why not?

 

Wednesday: 11am

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

Meeting ID: 543 692 6158

Passcode: 162313

 

The Workout:

Mixed up Helen:

21 KB Swings

Run 400m

12 Pull-ups

21 KB Swings 53/35

12 Pull-ups

Run 800m

12 Pull-ups

21 KB Swings

 

Rowing:

Max Meters in 10 minutes.

Tumultuous Tuesdays Talus Test

Know what the talus is??  Can you bend it like Beckham?

Tuesday: 11:00m only!

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

Meeting ID: 543 692 6158

Passcode: 162313

 

The Workout:

Overhead Squat for Max 5

 

Rowing:

Take your 2k pace, row 500’s at that pace, rest 40 seconds between them, how many can you do?

Monday’s Drubbing

A nice way to start off the week 🙂

 

Monday: 11:00m only!

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

Meeting ID: 543 692 6158

Passcode: 162313

 

The Workout:

For Time: 21-15-9 of Sumo Deadlift High Pull and Military Press 115/75

 

Rowing:

Max Rounds in 10 minutes of:

Row 120 meters

rest 15 seconds

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

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