Friday – 4/1/22

by Anni | Mar 31, 2022

A: 50 Wall balls for time, every minute on the minute stop and do 3 V-ups

B: 4 Rounds of 350m Row for time, rest 1 minute between rounds.

Thursday – 3/31/22

by Anni | Mar 30, 2022

WOD
Bear Complex:

5 Rounds for Weight (7 Complexes = 1 Round)
1 Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + Push Press

Rules:
Perform 7 Complexes without dropping the bar/resting to finish 1 round.
Rest as needed between rounds
Perform 5 Rounds

Endurance
A: Walk to no parking sign, 50m Sprint back, walk to yellow gate, 100m sprint back, walk to stop sign, sprint back to gym. Rest 5 minutes – repeat once

B: Stations (45/15 – 4 Rounds)
Bike – abmat situps – single unders – kb swings

Wednesday – 3/30/22

by Anni | Mar 29, 2022

A: Back Squat: Warm up 3×3, then: 2.2.1.1.1.. to max (begin first set of 2 @ 65% of 1rm)

B: 8min AMRAP of:
4 Hang Power Snatch (75/45)
6 Lateral Burpees-over-the-bar
8 Double Unders

Tuesday – 3/29/22

by Anni | Mar 28, 2022

Mr. T Amin ready to WOD

“Helen Meets Grace” – Partner WOD
3 Rounds for time of: 400m Run
21 KB Swings
12 Pull-ups
30 Clean and Jerks (135/95)

(Rules: 1 person works at a time except with running, both partners run together)

Monday – 3/28/22

by Anni | Mar 27, 2022

A: Push Press: Warm up 3×3, then: 2.2.1.1.1.. to max (begin first set of 2 @ 65% of 1rm)

B: 15 min AMRAP of:
12 KB Sumo Deadlift High Pulls (53/35)
12 Toes to Bar
6/6 KB Power Cleans (53/35)
100m Farmer Carry