WOD 20 Minute AMRAP: 500 Meter row, 3 Rope climbs. In teams of 2 or 3 rotate between movements but you must test your throwing accuracy to earn your row and climbs for each round. Score is distance rowed and number of rope climbs combined. Remember to wear long socks or pants.
WOD Front Squat: 3-3-1-1-1. Then for time: 30 Calories row, 30 Wall balls, 20 Jumping pull-ups.
WOD For time: 50 Kettlebell swings 53/35, 15 GHD sit-ups, 20 Toes to bar, 25 Abmat sit-ups, 30 V-ups, 25 Abmat sit-ups, 20 Toes to bar, 15 GHD sit-ups, 50 Kettlebell swings 53/35.
WOD 10 Rounds for time: 3 Muscle-ups, 5 Deadlifts 225/155, 20 Double-unders. Attention: Remember Olympic Lifting Class on Tuesdays at 7:30 p.m.! $10 for 4 classes!!
WOD “Air Force” For time: 20 Thrusters 95/65, 20 Sumo Deadlift High Pulls 95/65, 20 Push Jerks 95/65, 20 Overhead Squats 95/65, 20 Front squats 95/65. 4 Burpees at the beginning of each minute. Mobility Wod Monday! Breaking down the Kettlebell squat.
WOD Sled pulls: We will be pulling the new sleds! Either on the soccer fields hard and short or on the road as a team for a mile.
WOD 8 Minute AMRAP: 10 Clean & jerks 155/105, 12 Toes to bar. If you have not seen this video of Rich and Matt doing 15.5 click here to watch. It’s pretty funny.
WOD 18 Minute AMRAP: In teams of 2 or 3, 1 Calorie row, 1 Russian Kettle bell swing 53/35, 2 Calories row, 2 Russian Kettle bell swings 53/35, 3 Calories row, 3 Russian Kettle bell swings 53/35, Continuing until time ends. Partner 1 completes a round then the next partner starts.
