Friday WOD 7/8/16
Warm Up: Tabata: Tuck Jumps Plank Hold Banded Side Step OH Squats Strength: Hang Squat Snatch 1-1-1-1-1 WOD: For Time: 21-15-9 reps of: Hang Power Snatch (95/65) Push Ups *Run 200m at the end of each round
Month: July 2016
Thursday WOD 7/7/16
Warm Up: Tabata: Feet to Hands Hollow Rocks Goblet Squats Kip Swings WOD: “Bergeron Beep Test” EMOM for as long as possible: 7 Thrusters (75/55) 7 Pull ups 7 Burpees *Minimum Work requirement is 10 rounds. If you are unable …
Wednesday WOD 7/6/16
Warm Up: Tabata: Burpees OH Squats Atomic Sit Ups Strict Press Strength: Push Press 5-5-5-5-5 WOD: 3 Rounds For Time: 250m Row 15 OH Squats (95/65) 30 Sit Ups
Tuesday WOD 7/5/16
Hope everyone had a great 4th of July! Thanks to everyone who came out and pushed through our 4th of July Hero WOD!! Warm Up: Tabata: Mountain Climbers Banded Side Step Front Squats DU’s Strength: Front Squat 2-2-2-2 *Build to …
Monday WOD 7/4/16
Don’t forget we only have one WOD today at 9am. Warm Up: 2 Rounds: 100m Jog 10 Jumping Lunges High Skips 10 Push Ups Butt Kickers 10 KB High Pulls WOD: Independence Day Hero WOD “Whitten” 5 Rounds For …
Saturday WOD 7/2/16
There will NOT be a Pre-School WOD today. Also, don’t forget there will only be ONE Adult WOD at 9am and NO Kids or Teens classes on Monday, July 4th. Warm Up: Tabata: Burpees OH Squats Kip Swings DU’s WOD: …