Category: Workout Of the Day
111105 WOD
Team WOD – Two people to a team.
200 meter sprint as a team.
Grace (30 Clean and Jerks) Each member of the team must complete 30 C&Js before moving on
200 meter sprint as a team
Karen (150 Wall Balls) Each member of the team must complete 75 wall balls before moving on
200 meter sprint as a team
150 kb swings. Each member of the team must complete 75 wall balls before moving on
200 meter sprint as a team
Fran (21,15,9 Thrusters and Pullups). Each member must complete thrusters before moving to pullups. Each member does a full Fran
200 meter sprint to the finish line.
Tuesday, Oct. 25th
WARM UP
5 MINUTES OF MAX DOUBLE UNDERS
SKILL / STRENGTH
PULLUP DEVELOPMENT CLASS
(BACK TO THE DRAWING BOARD, THE HIP, THE KIP, AND THE PULL/PUSH)
WOD: TABATA
PUSH UPS
SIT UPS
BURPEES (YAY BURPEES!)
KETTLEBELL SWINGS
For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.
SEE YA ALL THERE!
Thursday, Oct. 20th
“Once, someone asked me what pleasure I took in riding so long. “Pleasure” I said. “I don’t understand the question.” I didn’t do it for pleasure. I did it for pain.
– Lance Armstrong
Warm Up
Run Drills
stretch roll
core
Strength
Back Squat 4 x 8
Ring Dips 4x 8
WOD
Partner DB BEAR
DB Clean + Thruster + Lunge + Burpee
8 reps
5 rounds