WOD 3 Minute AMRAP: 3 Push-ups, 6 Sit-ups, 9 Hang cleans 95/65. Repeat for 4 rounds with a 1 minute break between rounds. Attention: Last week of the Challenge – whoohoo!!! We are excited for the results!! The two challenge “after” wods will be on Tuesday and Wednesday so make sure you get those in … Read more
WOD 14.2 Open Wod Every 3 minutes for as long as possible complete: 2 Rounds of: 10 Overhead squats 95/65, 10 Chest-to-bar pull-ups. 2 Rounds of: 12 Overhead squats, 12 Chest-to-bar pull-ups. 2 Rounds of: 14 Overhead squats, 14 Chest to bar pull-ups. One round is to be completed every 3 minutes to continue to … Read more
WOD For time: 800 Meter run, 20 Hand release burpees, 400 Meter run, 20 Snatches 115/75, 800 Meter run.
WOD For time: 100 V-ups, Every time you stop complete one rope climb. Remember to wear long socks or pants!
WOD 8 Minute AMRAP: 10 Wall balls 20/14, 10 Box jumps 24/20, 10 Deadlifts 225/155. Attention: We are into February and the homestretch on the Challenge! Now is the time to make sure you keep it ship shape and if you are in it to win it – try to cut back on your fruit … Read more
WOD Strict press: 8-8-8-8. Then 3 rounds of: 15 Push press 115/75, 20 Mountain climbers, 30 Lateral hops over the bar. This video goes over some basic technique pointers about the strict press, push press, and push jerk.
WOD “Open 14.4” 14 Minute AMRAP: 60-calorie row, 50 toes-to-bars, 40 wall-balls 20/14, 30 cleans 135/95, 20 muscle-ups.
WOD For max load: 150 foot sled push every 2 minutes for 10 minutes. Athletes will have 30 seconds to move a max load 150 feet. Then will rest the remainder of the time 1:30. 2 Minutes rest. For max calories: Athletes will spend 10 minutes rowing for calories. This should be at a moderate … Read more
