WOD
Thruster your bodyweight x 25. The weight on the bar is up to you.
Example:
Bodyweight of 200 lbs x 25=Thruster 5000lbs
5000lbs=53Thrusters @ 95lbs
OR
5000lbs=112Thrusters @ 45lbs.
Round up. Post total time, reps, & thruster weight.
I know there’s a lot of math in this one, but we’ll get through it together
Monthly Archives: January 2010
Thruster what?
Oh, my legs
WOD (lap sandwich)
1 lap
7 rounds of
7 Snatch
7 Burpees
1 Lap
Run it out
WOD
7 rounds for time of
5 Deadlifts
200 m sprint
If you did not get to do the ab cashout yesterday, you will do it today
Fran returns
WOD “Fran”
21-15-9
Thrusters
Pull-Ups
Cashout — 3 rounds
1 min L-hang
1 min Plank
1 min Hollow Rock
Before the workout today, look up your “old” Fran time.
Back it up!
WOD
Back Squat 1×7
(1 rep max)
Cashout– 4 rounds of
5 Rollers
10 Leg Lifts
20 Mountain Climbers
Friday Finish
WOD
3 Rounds for time
1 lap
50 Sit-Ups
50 Supermans
Great work this week everyone, really well done. Looking forward to seeing you all tomorrow for the beach workout @ 9am!
A Bearable day
WOD “Bear Complex” video link here
the following is 1 rep
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Complete 7 reps per round
The bar may only kiss the ground between reps, it cannot rest on the groud until the round if complete
Rest in between rounds as needed.
You can perform this all with one weight, or add weight each round.
Complete...
Is it only Wednesday?
WOD — 7 rounds for time
5 Tuck Jumps
10 V-Ups
15 Wall Balls
20 Bicycles
AMRAP for Tuesday
WOD
As Many Rounds As Possible in 15 minutes of:
5 Hang Snatch
10 Pull Ups
15 Burpees
We will work the Snatch for technique before this workout. If it’s raining, we’ll find a way to make it work.
As Many Rounds as Possible.
This is good training for life. Especially drinking. How may things in our lives do we feel like...
Rainy days & Mondays
Hey Guys….appreicate your patience with the rain today. If you show, we’ll get a workout in, with any luck it’ll look something like this.
Deadlift 5×3 (3 rep max)
Cashout 100 KB Swings
