top of page
Search
  • Writer's pictureCoach Rob

WOD for 180319


Hey everyone! It’s time to get more serious about our nutrition. Beginning April 1st you are invited to participate in a month long nutrition challenge.  

We will use the Zone system as the basis of the challenge.  Points will be awarded based upon how well we adhere to the Zone principles, water intake, rest and doing your daily workout.  Points will be turned in weekly to the coaches.  

When the month is over prizes will be awarded for the most points. 

Entry is $5.  We will be posting more details shortly so stay tuned and get ready to exercise your will power.   Get a jump start and learn about the Zone by following this link - The Zone

Choices today...for those of us that are going at 18.4 again or for the 1st time, let’s give it our all.

 We’ve learned a bit about the scope of work, so if you are looking for a pointer or two, please ask a coach.

For the rest:

9 min AMRAP

30 KB Swings 30/24

30 Hand Release Push-ups

30 Alternating DB Snatches 50/35


47 views0 comments

Recent Posts

See All

WOD for Friday 240223

6 days until the Open! OPEN 15.5 27-21-15-9 Calorie Row Thrusters (95/65) -OR- PRAISE YOU ANYWHERE 50 Double Unders 15 Front Squats (155/105) 100 Double Unders 15 Front Squats (155/105) 50 Double Unde

WOD for Thursday 240222

The OPEN is 7 Days Away!!! Sign up now if you haven't already done it! FLIGHT SIMULATOR For Time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5: Unbroken Double Unders * Each set of double

WOD for Wednesday 240221

COUNT'EM AMRAP 18 Minutes 18 Alternating Dumbbell Hang Clean and Jerk (50/35) 18 Dumbbell Facing Burpee 18 Toes to Bar STRENGTH 10 sets of 3 Back Squats @67.5% of Heavy Single (Week 1) Complete a set

bottom of page