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WOD

6
Nov

Barbara

WOD 11 . 7 . 17

“Barbara”

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

5
Nov

Zombie Circus

WOD 11 . 6 . 17

A. Build to a heavy deadlift triple

B.

“Zombie Circus”

For time

21 deadlifts 185 / 125

21 toes to bar

21 burpees over bar

15 deadlifts 185 / 125

15 toes to bar

15 burpees over bar

9 deadlifts 185 / 125

9 toes to bar

9 burpees over bar

 

2
Nov

Winter Fitness Challenge is something I have been considering for a couple winters’ now. We will begin a fitness challenge before Thanksgiving and end at the end of January so it runs straight through the holidays. This is the ultimate way to stay focused and not make excuses through the holidays. It also will show you that staying on top of your game is important to you. By making fitness choices through the parties and social gatherings will show you that you are not like a tree in the wind that waivers and does whatever the wind blows it to do. You decide. You are held accountable to yourself. You will still have fun, eat bomb food, be merry , jolly, and everything else – you will just stay fit while doing it. You will also kick the door in for 2018 with 6 weeks of fitness behind you. Resolutions are for wimps, I been working since before Turkey day.

Sign ups at whiteboard. $100 for pre and post dunk. WOD to be announced soon.

WOD 11. 3 . 17

” Bikini Waxing ”

A.

10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10

weighted pull up ( scale with strict pull ups )

1 sled push after each set ( light and short )

B.

3 Rounds for time

90 double unders

60 ft walking lunge goblet hold with 53lb / 35lb KB

30 / 20 Pull ups

1
Nov

Manscape

WOD 11.2.17

A. Bench Press

10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10

Row 10 calories after each set

B.

Teams of 2 complete

90 wall balls

60 calorie Row

30 man makers

31
Oct

Snatch on the GO!

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Hope you all had a great halloween ! Time to get after it now that the candy has been digested.

” Snatch on the GO ”

5 x 3 min Rounds

Run 400m

Max Reps snatch 75 / 55 bar

Rest 1:30

Increase load of snatch every round

RX loads

Round 1 75 / 55

RD 2 95 / 65

RD3 115 / 75

RD4 135 / 85

RD5 155 / 95