WOD: Fri 09.02.2016 “Death By…”
Weekend Schedule...
"Death By..."
Minute 1: 1 Burpee
Minute 2: 20 Meter Run
Minute 3: 3 Burpees
Minute 4: 40 Meter Run
Minute 5: 5 Burpees
Etc...
WOD: Wed 08.31.2016 “MNIB@ACK”
Reebok Box Crawl...starts TODAY at 6:00a!
"MNIB@ACK"
AMRAP 30:
5 Cleans (185/135)
10 Burpees
15 Wall Balls (20/14)
20 KB Walking Lunges (53/35)
400 Meter Run
WOD: Sat 08.27.2016 “Cold Water”
"Cold Water"
AMRAP 18:
15 Kettlebell Swings (53/35)
15 Box Jumps (24/20)
300 Meter Run
15 Burpees
15 Front Squats (95/65)
WOD: Wed 08.24.2016 “Danceaholic”
"Danceaholic"
21-18-15-12-9-6-3
Dumbbell Burpee/Hang Squat Clean/Thrusters (45/35)
42-36-30-24-18-12-6
Double Unders
WOD: Tue 08.16.2016 “Mad Behavior”
Schedule Changes for THIS week
Muscle Snatch
3 Rep Max
"Mad Behavior"
AMRAP 9
Up Ladder by 3 Reps of:
3 Muscle Snatch (75/55)
3 Overhead Squats (75/55)
3 Burpees Over The Bar
6,6,6
9,9,9
Etc..
Hero WOD: Wed 08.10.2016 “Ryan”
"Ryan"
5 Rounds:
7 Muscle Ups
21 Burpees to 12" Target
Hero WOD: Sat 08.06.2016 “Rahoi”
"Rahoi"
AMRAP 12:
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Burpees Over The Bar
Thruster
3 Rep Max