Thursday…Lunges / Squat Clean / Pull-ups / Kettlebell Swings
Skills/Strength Lunges, Rests – 0 Posts – Gym Results 3 rounds of: Alternating Lunges for 1 minute. Rest one minute. Post number of repetitions per round. Main WOD Squat Cleans, Pull-ups, Kettlebell Swings – 0 Posts – Gym Results As many rounds as possible in 12 minutes of: 3 Squat Cleans 135 lbs 7 Pull-ups [...]
Monday… Burpees, Kettlebell Swings, Box Jumps
Skills… 500m Max Effort Row You should be going at a very aggressive pace for the 500m then… 5 rounds for time of: 5 Burpees 10 Kettlebell Swings 15 Box Jumps Post time to beyondthewhiteboard.com
Monday WOD
As Many Rounds As Possible in 10 minutes of: 10 each leg Dumbbell Box Step-ups (alternating legs) 10 Dumbbell Push Presses 10 Push-ups (Using the Dumbbell’s to go below parallel.)
Wednesday WOD
21-15-9 Box Jumps Kettlebell Swings Slamball
Wednesday WOD
A trainer will scale workouts to your individual fitness level. Squat 5-5-5 then… 7 Rounds for Time: 15 Kettlebell Swings 10 Pull-ups
