WOD Friday, 10 August 2018 00:00

“Friday Flow”

30 Minutes

500 M Row

200 M Speed Walk

20 Push Ups

20 Air Squats

20 Hollow Rocks

20 Good Mornings (45/35)

20 Push Press (45/35)

20 Lunges (in place)

20 Barbell Bicep Curls (45/35)

20 Med Ball Cleans (20/14)

 

This is not a workout for intensity but rather as a way to methodically move for the full 30 minutes. We want to create a good blood flow and for you to break a sweat! We want you to just come in, move, and leave the gym feeling better than when you arrived. :)


WOD Thursday, 09 August 2018 15:21

Thursday 08/09/18

“Carnage”

For time 

10 wall climbs 

20 back squats 185/125

30 Goblet loaded duck walks 53/35

40 KB swings 53/35

50 cal row 

40 KB swings 53/35

30 Goblet loaded duck walks 53/35

20 back squats 185/125

10 wall climbs


WOD Wednesday, 08 August 2018 17:31

      •  

        Wednesday 8/8/17

        20 Min EMOM

        Min 1 - 10 Hang Power Cleans (75/55)

        DU in remaining time

        Min 2 - 10 Pull-Ups

        DU in remaining time

        Min 3 - 10 Hang Power Snatch (75/55)

        DU in remaining time

        Min 4 - rest

        Repeat :)

        Score is total DU’s

        Midline/Core Conditioning: 

        4 sets

        10-30 second L-sit

        1:00 Double KB Front Rack Hold (53/35)


WOD Tuesday, 07 August 2018 02:41


Nothing can stop Kensey and Brit from getting their run on!

Tuesday 8/7/18

3x10 Single leg RDL’s 

For time 

800m run 

30 deadlifts 185/125

400m run 

20 deadlifts 225/155

200 m run 

10 deadlifts 275/185

The RDL or Romanian deadlift, is an excellent movement that works your glutes and hamstrings more than a conventional Deadlift. It’s an important exercise that complements the training effects of other exercises such as the Olympic lifts, squats, and deadlifts.


WOD Monday, 06 August 2018 00:10

Strength: 

In 10 minutes build to heavy 3 rep thruster

 

WOD: 

15 Min AMRAP

15/12 Cal Row

12 Thrusters (95/65)

9 Lateral Barbell Burpees

 

Midline/Core Conditioning: 

100-200 Plank Toe Touch


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