WOD

WOD Saturday 08/24/2013

Team WOD at 9am!!

WOD Friday 08/23/2013

“Hammer Gone Bad”
3 rounds, 1 min per station, of:
Sledge Hammer Strike (Right Side)
Box Jump 20in
Sledge Hammer Strike (Left Side)
Dumbbell Hang Squat Clean 40/30

*Rest 1 minute between rounds*

Perform this like “Fight Gone Bad”, by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

WOD Thursday 08/22/2013

“Nancy”
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs

WOD Wednesday 08/21/2013

There will be no kids class tonight!

In 20 mins accomplish:
50 Inverted Burpee To Handstand Push Ups

Scale:
50 Inverted Burpees

WOD Tuesday 08/20/2013

Yoga Tonight at 6:30pm in the back bay.

12-9-6 reps of:
Backward Sled Drag 90/45, (200 feet / 130 feet / 65 feet)
Thruster 95/65
Chest-to-bar Pull ups

WOD Monday 08/19/13

5 rounds for time of:
21 Sumo Deadlift High-pulls (95 lbs/65lbs)
21 Ring Dips

WOD Sunday 8/18/13

Open gym from 2-5pm.

WOD Saturday 8/17/13

Team WOD is Guys for the Girls 5k!!

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WOD Friday 8/16/13

 

2 rounds for time of:
Row, 500 m
50 Double Unders

5 burpees every break in double unders.

WOD Thrusday 8/15/13

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For time:
Run, 400 m
5 Hill Sprints
20 Burpees
5 Hill Sprints
20 Burpees
5 Hill Sprints

Meet at ASU track

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