Coach RobJul 6, 20181 min readWOD for Saturday 180707 6:30 - Comp & Open Gym8:00 - Regular WOD9:00 - Come with a park in mind....be at the gym ready to leave by 9:05 - those that so desire can do a water portion of the WOD. A dry version will also be available.
6:30 - Comp & Open Gym8:00 - Regular WOD9:00 - Come with a park in mind....be at the gym ready to leave by 9:05 - those that so desire can do a water portion of the WOD. A dry version will also be available.
WOD for Saturday 2504203 NINJAS Teams of 3 300/240 Bike 300/240 Row -Rest 5 mins- 30-24-15* Thrusters 95/65 C2B Pull-ups *Start each round of thrusters with 400m sled drag (3x45’s/2x45’s) *1 member of the trio must be in a
WOD for Friday 240419MELMAN AMRAP 7 Minutes 1000m Row In remaining time: Max reps Strict Handstand Push Ups -rest 5 minutes- AMRAP 7 Minutes 1000m Row In remaining time: Max reps Strict Ring Dips -rest 5 minutes- AMRAP 7
WOD for Thursday 240418"I LIKE TO MOVE IT, MOVE IT" 8 sets (each/1:1) 50 Double Unders 1 Rope Climb (Or 5 Strict Pull Ups) 5 Overhead Squats (155/105) **rest 1:00 min between sets Strength Every 2:00 (5 sets) 5 Snatch Push