Monday WOD 6/20/16
Warm Up: Tabata: Jumping Squats Inchworm Push Ups Hollow Rocks Single Leg Deadlifts Strength: Deadlift 5-5-5-5-5 WOD: 3 Rounds For Time: 200m Run 15 KB Swings (53/35) 30 Sit Ups
Month: June 2016
Saturday WOD 6/18/16
Warm Up: Tabata: Burpees V-Ups Air Squats Lateral Hurdle Jumps WOD: Granite Games WOD 2 17 min AMRAP: 50 Calorie Row 50 Wall Balls (RX=20#/14#, Scaled=20# to 9ft/10# to 9ft) 50 Shoulder to OH (RX=115/85, Scaled=95#/65#) 50 Box Jumps …
Friday WOD 6/17/16
Don’t forget we will be having a farewell WOD for Annie and Kevin McGee TODAY at 8:30am. Come WOD at 8:30 then stick around for Mexican food themed potluck afterwards! Warm Up: Tabata: Jumping Squats Push Ups T2B DU’s Strength: Back …
Thursday WOD 6/16/16
Don’t forget we will be having a farewell WOD for Annie and Kevin McGee tomorrow (Friday) at 8:30am. Come WOD at 8:30 then stick around for Mexican food themed potluck afterwards! Warm Up: Tabata: Jumping Lunges Hollow Rocks Push …
Wednesday WOD 6/15/16
Warm Up: Tabata: Mountain Climbers Push Ups PVC Pass Thrus Handstand Hold WOD: Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Jerk 5-5-5-5-5 *Build up to a max for the day for each lift.
Tuesday WOD 6/14/16
Warm Up: Tabata: Burpees Air Squats Plank Hold Russian KB Swings WOD: For Time: 43 Goblet Squats (53/35) 10 KB Swings 33 Goblet Squats 10 KB Swings 23 Goblet Squats 10 KB Swings 13 Goblet Squats 10 KB Swings Cash …
Monday WOD 6/13/16
Warm Up: Tabata: Feet to Hands Atomic Sit Ups OH Squats Single Leg Hop Strength: OH Squats 5-5-5-5-5 WOD: 10 min EMOM: 50m Partner drag *In the minute, 1st person sprint 50m while dragging a partner by band, switch, then …
Saturday WOD 6/11/16
Warm Up: 2 Rounds: 10 Drop Squats 10 Russian KB Swings 10 Lateral Lunges 10 Scorpions WOD: 15 min AMRAP: 10 Squat Clean & Jerks (95/55) 15 Burpees Over Bar (Bar facing, 2 foot take off + landing) 8 Squat …
Friday WOD 6/10/16
Warm Up: Tabata: Jumping Lunges Hollow Rocks Single Leg Deadlifts Kip Swings Strength: Deadlift 3-3-3-3-3 WOD: 4 Rounds For Time: 250m Row 10 OH Squats (75/55) 5 C2B
Thursday WOD 6/9/16
Schedule Change: The 8:30am Adult WOD is CANCELLED today. Please find an alternative class to attend. Warm Up: Tabata: Burpees Air Squats Inchworm Push Ups Single Leg Deadlifts WOD: 5 Rounds For Time: 20 KB Swings (53/35) 10 Push Ups 5 …