Thursday… Three for thursday!
We had 3 birthdays this week! Time to “celebrate!” <insert intro music here> “Thuh-thuh- thuh-three for thursday-ay-ay!!” Part I – Carolyn’s B-Day WOD 3 Rounds 31 Double Unders 31 KB Swings then… Part II – Andrea’s B-Day WOD 7 Rounds 2 bird pickers (per leg) 7 burpees then… Part III – Rae’s B-Day WOD Fraen [...]
Wednesday… Weighted Pull-ups / Deadlift / Burpees
Weighted pull-ups 3-3-3-3-3 then… Tabata Deadlift/Burpees 8 Tabata intervals of each movement Tabata intervals consist of 20 second working intervals followed immediatley by 10 second rest intervals. We will be alternating deadlift and burpee intervals… So… Round 1 will be 20 seconds of max rep deadlifts, followed by 10 seconds of rest… Round 2 will [...]
Tuesday… Press / Kettlebell Swings / Pull-ups
Extended Warm-up (in ADDITION to your DROM stretches, and CF warm up) 3 Rounds 10 vertical leaps 10 wall squats 10 single leg 1/4 squats (each leg) Press 3-3-3-3-3 Aim for +5lb over last 3 rep attempt Then… 100 kettlebell swings for time With a continuous clock running, drop the kettlebell and complete 4 pull [...]
Monday… Squat / Weighted Step Up / Push Up
Back Squat 3×5 add 10lbs to last successfull 5 rep back squat then… 7 rounds for time 12 weighted step ups 12 push ups post squat and time to beyondthewhiteboard.com
Friday… “Helen”
Three rounds for time: Run 400meters 21 kettlebell swings 12 Pull-ups
Thursday… Happy Birthday Nate!
31 dumbell squat cleans 31 toes to bar 31 box jumps 31 double unders 31 dumbell thrusters 31 pull ups 31 burpees 31 dumbell overhead walking lunge steps All weighted movements will be under the same weight. post time to beyondthewhiteboard.com
Wednesday… Back Squat / Ring Dips
Extended warm up… with a partner 2 rounds 100m sprint (out to the 200m turn around) 100m jog (back from the 200m turn around) 10 strict chin ups (partner assist if necessary) 10 weighted push ups @ 30% body weight then… 21, 15, 9 Back Squat Ring Dip Post time to beyondthewhiteboard.com
Tuesday… Shoulder Press / Runs / Wall Ball / Kettlebell Swings
Shoulder Press 3-3-3-3-3 then… 4 Rounds for time: 400m Run 30 Wall Ball 30 Kettlebell Swing Post press and time to beyondthewhiteboard.com
Friday… Sumo Deadlift High Pull / Burpees
Three rounds AMRAP in 3 min: 3 SDLHP 5 burpees Rest 1 min in between rounds. Post total rounds to beyondthewhiteboard.com
Thursday… Runs
Mile run repeats x3 Run 1 mile Rest approx 5 min Scale accordingly post times to beyondthewhiteboard.com
