Tuesday WOD 12/1/15
Today’s WOD is done in honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Warm Up: Tabata: Burpees OH Squats Kip Swings Handstand Holds Skill Work: …
Month: November 2015
Monday WOD 11/30/15
Warm Up: Tabata: DU’s Push Ups Air Squats Stirct Press Strength: Push Press 5-5-5-5-5 WOD: For Time: 50-40-30-20-10 reps of: Double Unders *Do 10 Burpees after each set of DU’s
Saturday WOD 11/28/15
Warm Up: 2 Rounds: 100m Jog 10 Push Ups Banded Side Shuffle 10 Air Squats Banded Side Shuffle 10 Hollow Rocks Strength: Back Squat Party 12 min EMOM: 0:00-3:00: 4 Reps @ 75% of 1RM 3:00-6:00: 3 Reps @ 80% …
Friday WOD 11/27/15
Warm Up: Tabata: Burpees Hollow Rocks Air Squats Kip Swings WOD: 8 min AMRAP: 30 DU’s 15 Power Cleans (95/65) 10 Pull Ups Rest 4 min 8 min AMRAP: 200m Row 15 Push Press (95/65) 10 Burpees
Thursday WOD 11/26/15
Wishing you a joyous and peaceful holiday filled with family, food and many blessings 🙂 Come kick off your Thanksgiving with a great workout at 10:30am! Thanksgiving Day WOD “The Gobbler” For Time: 50 Sit Ups 40 Lunges 30 Push …
Wednesday WOD 11/25/15
Don’t forget we will only have 1 Thanksgiving WOD at 10:30am on Thursday. Also, don’t forget about the OTHTC Turkey Trot Thursday at 8:30am, get there early to register. 🙂 Warm Up: Tabata: Moutain Climbers Single Leg Deadlift Inch Worm …
Tuesday 11/24/15
Warm Up: 2 Rounds: 100m Jog 10 Russian KB Swings 10 Air Squats 10 Hollow Rocks 10 Kip Swings WOD: “A-Lotta-Tabata” Tabata KB Swings (70/53) Tabata Burpees Tabata T2B Tabata Wall Balls *Complete 4 rounds of 20 sec of work, …
Monday WOD 11/23/15
Warm Up: Tabata: Burpees Hollow Rocks Banded Side Shuffle Front Squats Strength: Front Squats 5-5-5-5-5 WOD: For Time: 15 Power Snatch (135/95) 800m Run 15 Power Snatch
Saturday WOD 11/21/15
Warm Up: 2 Rounds: 100m Jog 10 Thrusters Bear Crawl 10 Push Ups High Skips 10 Kip Swings Broad Jumps 10 Hollow Rocks WOD: In Teams of 2 For Time: 50 Power Cleans (115/75) 400m Run 50 Shoulder to OH …
Friday WOD 11/20/15
Warm Up: Tabata: Burpees Atomic Sit Ups Air Squats Handstand Hold Strength: Clean & Jerk Complex 1 Rep = 1 Clean + 1 Hang Clean + 1 Jerk WOD: 9 min AMRAP: 12 Calorie Row 9 Burpees 3 Bear Complex …