Daily Workout

April 8, 2015

Thursday April 9, 2015

Dave and the busy 4:00 WOD aint afraid of no Burpees! __ WOD Today we will be running the WOD’s open gym style! You will have two options: Option 1: Endurance WOD Complete as many rounds as possible in 30 minutes of: 800 Meter Run 25 Dumbbell Thrusters (35/25-lb) 400 Meter Farmers Carry (35/25-lb. dumbbells) Option 2: Make up a […]
April 7, 2015

Wednesday April 8, 2015

Derek is getting ready for his Push Press! __ WOD “Big Clean Complex” 6 sets of the following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split […]
April 6, 2015

Tuesday April 7, 2015

Kelli, Dave, and Verno are working hard to keep their shoulders active during their Wall walks! __ Happy Birthday Maddie! __ WOD Strength: 7×2 Overhead Pause Squats, Pause for 5 Seconds at the bottom of each rep. Conditioning: 21-15-9 Wall Balls (20/14#, 11/10′ target) Kettlebell Swings (2-pood/1.5-pood) Burpees “If you don’t think every day is a good day, just try […]
April 5, 2015

Monday April 6, 2015

The nooners are working on their six packs with some Hollow Rocks! __ WOD In teams of three, perform three rounds each for time of: Row 800 Meters Run 400 Meters 20 Toes to Bar Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and […]