Sled pulls
Tire flips
Burpees
Rows
Reminders:
No yoga class Saturday
1 class only on July 4th: 10:00am
WOD Blog |
Tabata style:
Sled pulls Tire flips Burpees Rows Reminders: No yoga class Saturday 1 class only on July 4th: 10:00am
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4 rounds:
10 double kb clean and jerks 10 overhead squats 15 pullups 15 ghd situps 3 rounds:
5 ring handstand pushups (10 handstand pushups) 15 sumo deadlift high pulls 20 wall balls 200m run 10 minute AMRAP
5 front squats 10 knees to elbow 100ft burpee broad jump Max week continues! Boom!!
10 Minute AMRAP 5 Front Squats 10 Knees to Elbow 100ft Burpee Broad Jump Try and get to class as much as possible this week as we will be retesting your maxes. Even if you can only get to the gym to get in that days lift....get there!! Keep track of your lifts and record them so you can refer back to them in the coming weeks.
Jose's Fault Inter./Adv. 27 Kettlebell Swings 27 Pull Ups 27 Ring Push Ups 27 Power Cleans 27 Box Jumps 27 Double Unders 27 Kettlebell Swings One Rope Climb after each exercise Beginner/New 27 Kettlebell Swings 3 Rounds 9 Pull Ups 9 Push Ups 9 Box Jumps 2 Rope Climb Progressions 27 Kettlebell Swings 5 rounds:
1 rope climb Max thrusters 100 ft overhead lunge 7 min amrap
2 burpees 2 squat cleans (add 2 reps each round) -rest 2 minutes- 7 min amrap 2 power cleans 4 box jumps (add 2 reps each round) 4 rounds:
40 double unders 10 push press 100ft bear crawl ...and more presents :) Beware of "presents" during and after your wods this week!!
3 rounds: 10 deadlifts 20 1arm kettlebell snatches 200m sprint |
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August 2015
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