Class schedule for the rest of the week is: Tuesday classes are 0900 and 1200 only; Wednesday gym closed; Thursday-Saturday classes normal Conditioning: Partner WOD “Twas the night” Perform 3 rounds of: 16 Partner plank push-ups* 14 Bar-facing-burpees 12 Power snatches (115/73) …rest 4:00, then… 4-6-8-10-12 rep rounds of: Power Cleans (135/93) Handstand...Read More
Class schedule for this week is: Monday classes normal; Tuesday classes are 0900 and 1200 only; Wednesday gym closed; Thursday-Saturday classes normal General Warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m Endurance: Run 200m Rest 1:00 Run 400m...Read More
Endurance:* Every minute on the minute, add 1 calorie until failure of: Bike …then once failure is reached, rest 2 minutes and perform: Max sit-ups in 1:00 …rest 1 minute, and then perform: Every minute on the minute add 2 calories until failure of: Row For total calories on each apparatus *If you...Read More
Endurance: Every minute on the minute, add 1 calorie until failure of: Row …then once failure is reached, rest 2 minutes and perform: Max sit-ups in 1:00 …rest 1 minute, and then perform: Every minute on the minute add 2 calories until failure of: Bike For total calories on each apparatus Mobility:...Read More
Conditioning: Partner WOD 20 rounds* of: 7 Thrusters (95/63) 7 Strict Pull-ups 7 Burpees-over-Bar For time *Alternate complete rounds …rest 1:00 from completion of last rep, then… Sell-out: 200 Calories Biked For time Flexibility: Saddle sit Half straddle left Half straddle right Butterfly Reclined spinal twist Post results and...Read More
Endurance: Run 200m rest 2:00* Run 400m rest 2:00 Run 600m rest 2:00 Run 800m rest 2:00 Run 600m rest 2:00 Run 400m rest 2:00 Run 200m For total sprint time (total time – 12:00 of rest) *During each of the “rest” periods, perform either 5 strict or 7 kipping handstand push-ups ...Read More
