WOD
Thursday is a great session, if it’s not raining too hard 🙂
Here we go crew! Nancy is a great workout, tests so many aspects of fitness all at once. Bring your wrist wraps and your running shoes!!
The Workout:
“Nancy”
5 rounds for time of:
400m Run
15 Overhead Squats 95/65
Enjoy rounds 3, 4, and 5!!! AND remember that it finishes with the squats! Don’t take off on run #6!!
Wednesday is a bench day!
Hear ye! Come lift weights, and make your upper body stronger!
The Workout
Bench Press for Max 5
And whatever other little nasty upper body games your coaches have up their sleeves 🙂 Because, after all, those sleeves won’t fill themselves!
Terrible Tuesdays around here!
It all looked kinda good until that 1000m Row right there in the middle huh? THAT’S WHY I PUT IT THERE 🙂 HEHE. And it makes it a perfect palindrome. Just like “a man a plan a canal panama.” Isn’t that wild.
The Workout:
24 Suitcase Deadlifts 135/95
12 Strict Pull-ups
24 Suitcase Deadlifts 135/95
12 Strict Pull-ups
1,000m Row
12 Strict Pull-ups
24 Suitcase Deadlifts 135/95
12 Strict Pull-ups
24 Suitcase Deadlifts 135/95
Oh my god, breakfast opens in an hour, I’ve been up all night updating webpages and true coach apps, while I’m jetlagged. This is going to be awesome in an hour.
Happy Valentines Day!
You’ll have a whole different kind of “kiss” after this one!
Remember guys, if you want to climb rope this much, YOU MUST HAVE PROTECTION and have that plan well thought out. I want you to be able to climb this much rope, it’s often too much for people’s current capacity also. So be smart here, have fun with it, and GET IT.
The Workout:
Tommy V For Time:
21 Thrusters 115/80
12 Rope Climbs 15′
15 Thrusters 115/80
9 Rope Climbs 15′
9 Thrusters 115/80
6 Rope Climbs 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in a training accident in Arizona, on February 13 2008.
Saturday, again.
This one just looks like sometime good might happen you know?
The Workout:
14 Minutes for Max Reps
Teams of 3:
Max Overhead Squats 135/95
Max Double Unders
50 KB Swing 35/26 causes the rotate
Christine on a Friday?!
A first time for everything 🙂
The Workout:
Christine 3 rounds for time:
500m row
12 deadlifts 185/135
21 box jumps 24/20
The legitosaurus goal on this workout is under 12 Minutes. You better be HAULING!