WOD: 3 rounds of “TABATA” “Tabata” Row Rest 1 minute “Tabata” Burpees Rest 1 minute “Tabata” Row *The TABATA interval is 20 sec. of work, 10 sec. of rest. For 8 intervals Note: Your TABATA score is the least number of calories rowed or reps performed in any of the 8 intervals.
WOD: 5 rounds of 3 min AMRAP of 5 Handstand Push-Ups 5 Double Kettlebell Snatches 53/35 *only completed rounds count as score. 2 Minute rest in-between each round.
WOD: 17 min. AMRAP of 1 Rope climb 7 Back Squat (w/rack) 185/130 30 Double-Unders
WOD: For time 21 Deadlifts 225/155 200m Run 15 Deadlifts 225/155 400m Run 9 Deadlifts 225/155 800m Run 20 min. time cap.
WOD: 15 min to establish Max height box jump Then 3 Rounds for time 200 ft. Bear Crawls 20 Box Jumps 30/24 12 Toe to Bar
WOD: For total rowing calories and time 2 min max effort cal row Rest 1 min 2 min max effort assault/air bike Rest 1 min 1 mile run
WOD: 10 minute AMRAP of 10 Deadlifts 155/110 9 Hang Power Cleans 115/110 8 Alt. Pistols Cash out: 200m Sled Drag Note: your cash out is after your 10 minute wod. It should be as heavy as possible and as fast as possible. Your weight is also a part of your score.
OPEN WOD: 15.4 8 minute AMRAP of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps…
Just a reminder about making it to our Grand Opening and our saving some energy for our Grand Opening party. Also Luring athletes, we will be judging the retest wods the rest of this week and all days next week. Let’s get them done before the Grand Opening party!!! Times: Wednesday (29th) 1:30-6:30 Thursday (30th)…
Athletes, we need about 10 athletes to help out at 7:30pm today (Tuesday) with the other rig. We are going to build it on the floor and will need a hand to lift it up. If you have some extra time we would greatly appreciate it. Thank you in advanced. Coach Leo Strength: 3xME Strict…