Latest WODs

3/19/19 Training

AMRAP 30 minutes not for score.

15  Echo Bike Cals

15 HSPU

15 Deadlift 225/153

Team up with a group of people doing the same weights and go! Resting in between movements is ok….and encouraged.

 


3/18/19 Training

Squat Clean 1 RM

55×1 63×1 70×1 77×1 85×1 93×1 New Max x 1

Metcon:

Bianca’s WOD

Tabata

Push Press 95/63

Situps

Pullups

Double Unders

Alternate every interval, completing 32 intervals of the workout.

 


3/11/19 Training

Push Jerk 3 Rep Max

55×3 63×3 70×3 77×3 84×3 93×3

Conditioning:

Tabata:

Double DB or KB shoulder to overhead 50/35

Box Jump Over 24/20

Ring push-up

Echo bike Cals

-Stay on the same movement for 8 rounds. Take your lowest score per round.

Example:

STOH 7

Box Jump Over 6

Ring Push-Up 4

Echo Calorie 5

Total= 22

 


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