“Thirsty Thirties” 1 Round for time: 30 Box Jump, 24 inch box 30 Jumping Pull-ups (from ground or box) 30 KB Swings, 1 pood 30 Walking Lunges (20lbs men/15lbs women) 30 Knees to Elbows 30 Push Press, 75lbs (men)/ 45lbs (women) 30 Back Extensions 30 Wallballs, 20(guys)/14(gals) lbs ball 30 Burpees (don’t forget the push-ups!) [...]
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“Fran” 21, 15, 9 rep rounds for time of: Thrusters Pull Ups Trainer’s notes: Guys use 95 lbs and gals use 65 lbs for thrusters.
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5KM Run On Treadmill or outside. As fast as you can. Enjoy!!
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FAMILY DAY – GYM CLOSED
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FIGHT GONE BAD In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The Stations are: Wall-ball: 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: 75 pounds (Reps) Box Jump: 20″ box (Reps) Push-press: 75 pounds (Reps) [...]
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WOD 10 X 200 M Row Rest 2:00 minute between intervals 1-5. Rest 1:00 mintue between intervasl 6-10. Post time for each 200 M row. Foul: For each deviation of 3 seconds or more do 20 Bupees after your 10 Rows.
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Meal Of The Day
