Saturday WOD 8:30AM / SPIN 7AM
Teams Of 2 – 40 Minutes to get as far as you can….
400 Meter Run (200 Meter Legs)/ 200 Double Under Total
400 Meter Run (200 Meter Legs) / 175 Wall Balls (20/14)
400 Meter Run (200 Meter Legs) / 160 KBS (53/35)
400 Meter Run (200 Meter Legs) / 125 Air Squats
400 Meter Run (200 Meter Legs) / 100 T2B
400 Meter Run (200 Meter Legs) / 75 Pull Ups
400 Meter Run (200 Meter Legs) / 50 Box Jumps
400 Meter Run (200 Meter Legs) /
Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm
For Time:
500 Meter Row
30 Toes to Bar
15 Clean & Jerks (135/95) (115/85)
500 Meter Row
20 Toes to Bar
10 Clean & Jerks (135/95) (118/85)
500 Meter Row
10 Toes to Bar
5 Clean & Jerks (135/95) (115/85)
500 Meter Row
For Time:
500 Meter Row
30 Toes to Bar
15 Clean & Jerks (135/95) (115/85)
500 Meter Row
20 Toes to Bar
10 Clean & Jerks (135/95) (118/85)
500 Meter Row
10 Toes to Bar
5 Clean & Jerks (135/95) (115/85)
500 Meter Row
For Time:
500 Meter Row
30 Toes to Bar
15 Clean & Jerks (135/95) (115/85)
500 Meter Row
20 Toes to Bar
10 Clean & Jerks (135/95) (118/85)
500 Meter Row
10 Toes to Bar
5 Clean & Jerks (135/95) (115/85)
500 Meter Row
Thursday Schedule: 6am/8am WOD – 9am/530pm Open Gym
5 Sets of 2 Reps of OHS (build in load to heavy 2 Reps)
5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65) (75/55)
5 Sets of 2 Reps of OHS (build in load to heavy 2 Reps)
5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65) (75/55)
5 Sets of 2 Reps of OHS (build in load to heavy 2 Reps)
5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65) (75/55)
Wednesday Schedule: 6am/8am/9am/530pm WOD
For Time:
200 Meter Row
20 AbMat Sit-ups
200 Meter Row
19 AbMat Sit-ups
200 Meter Row
18 AbMat Sit-ups
…
200 Meter Row
1 AbMat Sit-up
*Score = Time it takes to complete the workout
For Time:
200 Meter Row
20 AbMat Sit-ups
200 Meter Row
19 AbMat Sit-ups
200 Meter Row
18 AbMat Sit-ups
…
200 Meter Row
1 AbMat Sit-up
*Score = Time it takes to complete the workout
For Time:
200 Meter Row
20 AbMat Sit-ups
200 Meter Row
19 AbMat Sit-ups
200 Meter Row
18 AbMat Sit-ups
…
200 Meter Row
1 AbMat Sit-up
*Score = Time it takes to complete the workout
Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am
Turkish Get Ups: Practice without weight and then work up in weight if you can.
5 Sets of 3 Reps on each side!
[Teams of 2]
AMRAP 25:
15/12 Calorie Row
15 Wall Balls (20/14) (14/10)
*Partners switch after completing a full round
[Teams of 2]
AMRAP 25:
15/12 Calorie Row
15 Wall Balls (20/14) (14/10)
*Partners switch after completing a full round
[Teams of 2]
AMRAP 25:
15/12 Calorie Row
15 Wall Balls (20/14) (14/10)
*Partners switch after completing a full round