Only one class today at 9am! WOD: “Top Gun” 20 Thrusters 20 SDHP 20 Push Jerks 20 OHS 20 Front Squats 4 Burpees at the top of each minute. *WOD starts with burpees. (135/95)
FUBAR Friday WU: 2 Rounds: 10 Jumping Lunges 10 Hollow Rocks MOB: Perfect Inchworm w/ Cobra Hamstring Quad WOD: For Time: 50-40-30-20-10 Burpees Air Squats Sit-ups * Post Video/Picture on Social Media to show you did today’s WOD. * Tag us on IG or FB * Hashtag #NoExcuses * Your name will be entered in […]
Throat Punch Thursday WU: 2 Rounds: 5 Burpees 5 Monkey Lovers 100m Run or :30 Run or 10 Mountain Climbers MOB: HK/BK Stripper Toy Soldier Quad Pec Stretch WOD: AMRAP 15: 200m Run or 1:00 Run or 20 Mountain Climbers 15 Air Squats 10 Push Ups * Post Video/Picture on Social Media to show you […]
WU: 2 Rounds: 10 Jumping Jacks 20 Mountain Climbers MOB: Inchworm w/Cobra Perfect Lunge with Twist Arm Circles! WOD: 5 RFT: 30 Alt Lunges 15 Burpees 30 Sit-ups * Post Video/Picture on Social Media to show you did today’s WOD. * Tag us on IG or FB * Hashtag #NoExcuses * Your name will be […]
WOD: AMRAP 30: 3 MB Cleans (20/14) 3 Cal Row 6 MB Cleans 6 Cal Row 9/9, 12/12, 15/15 etc..
WOD: For Time: 1000m Run 50 Air Squats 25 KBS (1.5/1) 800m Run 40 Air Squats 20 KBS 600m Run 30 Air Squats 15 KBS 400m Run 20 Air Squats 10 KBS 200m Run 10 Air Squats 5 KBS
Cycle 2 TEAM WOD: 10 RFT: 10 WB 20 DUs 10 Push Press Partner hangs from bar while other partner works. Switch. Each partner completes 10 Rounds. Drop from bar = 3 Burpee Penalty for both partners.
Cycle 2 MOCK GAMES WEEK 2! Day 5 / Final Day WOD: For Time: 20 Strict Pull-ups 40 Thrusters @ 45-50% of CJ 100’ BB Carry (Back Rack)
Cycle 2 MOCK GAMES WEEK 2! Day 4 WOD: “Fibonacci” For Time: 5-8-13 Parallette HSPU Deadlift (405/250) Then, 100’ Double OH KB Lunge (53/35 each hand)
Cycle 2 MOCK GAMES WEEK 2! Day 3 Partner WOD: Teams of 2: AMRAP 20: 200m Run 6 Front Squats @ 70% (from the ground) 40 DUs *Switch after partner completes a round.
