Tonight’ WOD
“IronWorks Gone Bad”
Thrusters
Sit-ups
Box Jumps
Push Ups
Lunges
Three 5 minute rounds, rotating stations on the minute. One min rest between rounds.
Saturday’s WOD
“Centurion”
5 Rounds of 20 Reps
Pushups
Evil Wheels
Walking Lunges
KB Cleans (10 per arm)
Today’s WOD
Tabata WOD
Pushups
Situps
Squats
Mikeys
Dips
A tabata is an interval of four minutes broken down into 8 work sessions of 20 seconds of intense exercise followed by 10 seconds of rest. We will Tabata each of the five movements above. Your score is calculated by your lowest round of eight on each exercise. This one is a gasser for sure!!
Saturday’s WOD
400m Run
20 Min AMRAP
5 Pushups
2 TGU
10 Box Jumps
400m Run
And then….
Battle of the Sexes Rowing Challenge
As a team row a specified distance as fast as possible, switching out as rowers fatigue.
Thursday’s WOD
“Filthy Fifty”
For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders
Tonight’s WOD
Another well programmed WOD from a local box. I like the looks of it, so let’s give it a go. We will see how we fare!!
“Six-Shooter”
6 Rounds for Time
6 Hang Cleans
6 Pushups
6 KB Swings
6 Thrusters
6 Pull-Ups
6 Mikeys
