Monday, February 24, 2014
Thursday 2/27/14 WOD
Front Squat
Inverted Row
3 sets of 7-12 reps each
KB Swing
2 sets of 13-20 reps
Inverted Row
3 sets of 7-12 reps each
KB Swing
2 sets of 13-20 reps
Sunday, February 16, 2014
Monday 2/17/14 WOD
***No Morning Class. Will have a noon class not on schedule***
Rowing Machine
Rest
Jumping Pull Up
Rest
Sit Up
Rest
30 seconds on / 5 seconds off each station
4X
Rowing Machine
Rest
Jumping Pull Up
Rest
Sit Up
Rest
30 seconds on / 5 seconds off each station
4X
Saturday, February 8, 2014
Sunday 2/16/14 WOD
KB Thruster
Rest
KB High Pull
Rest
Jump Squat
Rest
Heavy Rope
30 seconds on / 5 seconds off
4X
Rest
KB High Pull
Rest
Jump Squat
Rest
Heavy Rope
30 seconds on / 5 seconds off
4X
Saturday 2/15/14 WOD
Medicine Ball Clean
Rest
Wall Ball
Rest
Jumping Pull Up
Rest
Hands Off Push Up
Rest
30 seconds each station / 5 seconds off
4X
Rest
Wall Ball
Rest
Jumping Pull Up
Rest
Hands Off Push Up
Rest
30 seconds each station / 5 seconds off
4X
Tuesday, February 4, 2014
Wednesday 2/5/14 WOD
Walking Overhead Lunge 30 seconds on / 30 seconds off
6X
Jumping Pull Ups 30 seconds on / 30 seconds off
3X
6X
Jumping Pull Ups 30 seconds on / 30 seconds off
3X
Sunday, February 2, 2014
Tuesday 2/4/14 WOD
Bent Row
30 seconds right / 30 seconds Rest
30 seconds left / 30 seconds Rest
6X
Box Jump
30 seconds on / off
3X
30 seconds right / 30 seconds Rest
30 seconds left / 30 seconds Rest
6X
Box Jump
30 seconds on / off
3X
Monday 2/3/14 WOD
Twisting Floor Press
30 seconds right / 30 seconds Rest
30 seconds left / 30 seconds Rest
6X
Heavy Rope
30 seconds on / off
3X
30 seconds right / 30 seconds Rest
30 seconds left / 30 seconds Rest
6X
Heavy Rope
30 seconds on / off
3X
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