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WOD


WOD for Sunday, May 01, 2016

30th huhtikuu

Gym closed

Gym is closed.
But if you were active today, share it with us!… Lue lisää


WOD for Saturday, Apr 30, 2016

29th huhtikuu

Murph

  • 1 mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • 1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest … Lue lisää


WOD for Friday, Apr 29, 2016

28th huhtikuu

2-position Hang Squat Clean

Above knee and below knee

Deadlift 2×6

2 sets of 6 reps… Lue lisää


WOD for Thursday, Apr 28, 2016

27th huhtikuu

Pull-up 3×3

Weighted pull-up 3×3

20min AMRAP:

10 Power Clean (40/30kg),
10 KBS (24/16kg),
10 Box Jump

Mobility

Mobility class at 17:00
Lue lisää


WOD for Wednesday, Apr 27, 2016

26th huhtikuu

Back Squat 5/12: 3×8

@ 65-75%, Tempo 3010, rest 2 min.

Supersets:

3×10 DB/KB Press + DB/KB ROW,
1min rest between rounds.… Lue lisää


WOD for Tuesday, Apr 26, 2016

25th huhtikuu

3 rounds:

Run 800m,
12 TTB,
16 Wallball

3-5 Supersets:

10-20 Hollow Rock,
10+10 Lateral KB bend… Lue lisää


WOD for Monday, Apr 25, 2016

24th huhtikuu

D.T. / DT

Five rounds:
* 12 deadlifts, 155 lbs / 70 kg
* 9 hang power cleans, 155 lbs / 70 kg
* 6 push jerks, 155 lbs / 70 kg… Lue lisää