Weight Vest Wednesday

Wednesday, Jan. 18, 2023

Weight Vest Wednesday

6 Rounds:

    • 400m Run
    • 1 Burpee Pull-Up for each minute it takes to complete the run.
    • Rest as needed between rounds.

OR

3 Rounds:

    • 800m Run
    • 1 Burpee Pull-Up for each minute it takes to complete the run.
    • Rest as needed between rounds.

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Wednesday, Jan. 4, 2023

     3 Rounds of Max. Reps:

    • Pull-Ups
    • Squat to Ball: 50 – #Pull-Ups in round
    • Push-Ups
    • Squat to Ball: 75 – #Push-Ups in round
    • If weather permits the squats after the Pull-Ups may be substituted with a 200m Run.

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Wednesday, Dec. 21, 2022

Weight Vest Wednesday and Birthday WOD!!!

4 Rounds:

    • 13 Pull-Ups / Chin-Over-Bar hold
    • 13 Push-Ups / Top of Ring Dip hold
    • 13 Squats / Wall Sit
    • After completing each movement in the final round athlete must accumulate 52 seconds in the static hold associated with each movement.

OR

4 Rounds (with Vest):

    • 13 Calorie Row
    • 3 Ground-to-Overhead

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Wednesday, Oct. 12, 2022

Weight Vest Wednesday

5 Rounds:

    • Unbroken Renegade Rows (Row L/R; Push-Up = 1; Athlete may “rest” in “Up” position but must be gripping the dumbbells.)
    • 10 Box Overs
    • 200m Run

 

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Wednesday, Oct. 5, 2022

Weight Vest Wednesday

AMRAP 20 minutes:

    • Shuttle Run 3, 5 and 7 sidewalk blocks
    • At each return perform the “block number” reps in Push-Ups and Squats.

Example: Athlete runs 3 sidewalk blocks and back and performs 3 push-ups and 3 squats, runs 5 sidewalk blocks and back and performs 5 push-ups and 5 squats, etc.

 

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