Wednesday 1/22/20

Wednesday 1/22/20

WOD:

15 Minute AMRAP
250 Double unders
Then, AMRAP:
250m Row
10 Ring dips

Accessory work:
3 Rounds of:
15 Weighted situps
30m Heavy suitcase carry (15m per side)
45 Banded pull aparts

Post total number of rounds completed to comments.

Andy W. giving the rower a spin.

Tuesday 1/21/20

Tuesday 1/21/20

WOD:

Barbell lunges
6-6-6-6

THEN:

Teams of 2

10 Rounds for time
15 Goblet squats (53#/35#)
15/10 Calorie echo bike
*Partner 1 performs a full round, partner 2 performs a plank hold*

Post load and time to comments.

Still reminising over R4R this weekend!

Monday 1/20/20

Monday 1/20/20

WOD:

FOR TIME
75 Push press (95#/65#)
75 Box jump overs (24″/20″)
*Every 2:00 starting with 0:00, run 200m*

Post time to comments.

Women celebrating

Congratulations on accomplishing your world record rowing goal this weekend, ladies!

Friday 1/17/20

Friday 1/17/20

WOD:

5 Rounds for time
15/10 Calorie echo bike
2 Rounds of “Macho Man”
3 Rope climbs

*1 Round of “Macho Man” equals 3 power cleans + 3 front squats + 3 push jerks (135#/95#)*

Power Hour:

Back squat
20 Minutes to build to a 2 rep max

THEN:

FOR TIME
10-8-6-4-2
Back squat (275#/185#)
Ring muscleup

Post time and load to comments.

 

Fridays are for friends and heavy barbells!