WOD: Sat 11.07.2015 “Hold My Hand”
Cakes and Manchester compete TODAY and TOMORROW...
"Hold My Hand"
3 Rounds:
21 Calorie Row
15 Box Jumps (30/24)
12 Cleans (155/105)
6 Muscle Ups
3 Rope Climbs
WOD: Fri 10.23.2015 “Trap Queen”
"Trap Queen"
With a partner:
In 7 Minutes Complete
1500 Meter Row - switch every 300m
Rest 3 Minutes
At the 10 Minute Mark in 7 Minutes Complete
100 Box Jump Overs (24/20)
100 Kettlebell Swings (70/53)
Rest 3 Minutes
At the 20 Minute Mark in 7 Minutes Complete
1200 Meter Run - switch every 200m
WOD: Mon 10.91.2015 “Hotline Bling”
"Hotline Bling"
3 Rounds:
10 Snatches (95/65)
15 Burpees
20 Box Jumps (24/20)
WOD: Wed 10.14.2015 “Ghosts and Stuff”
"Ghosts & Stuff"
With a 10 Min Cap
30 Wall Balls (20/14)
30 Kettlebell Swings (53/35)
60 Box Jumps (24/20)
30 Kettlebell Swings (53/35)
30 Wall Balls (20/14)
Rest 5 Minutes
With an 8 Min Cap
750 Meter Row
100 Double Unders
30 Burpees
WOD: Fri 10.09.2015 “Worth It”
Columbus Day Schedule and More...
Deadlift
4 x 3 reps, across
"Worth It"
3 Rounds:
10 Deadlifts (185/135)
20 Box Jumps, 20"
30 Sit Ups