8 Rounds of 2 minutes:
- # of Individual Athlete Choice 1
- Max. rep of Individual Athlete Choice 2
- # of first movement is a set number of reps/calories/secs/meters etc. For example: 200m, 12 calorie, 15 reps, 90 seconds, etc.
WODs
Thursday, May 25, 2023
AMRAP 20 minutes
-
- 10 Wallball
- 200m Farmer’s Walk
- 30 Calorie Row/Bike
Wednesday, May 24, 2023
Weight Vest Wednesday
Tabata:
- Pull-Ups
- Push-Ups
- Squats
- Individual Athlete Choice
- Rotate through the movements
OR
16 minutes AMOMAP (As Much of Murph As Possible)
- 1 mile Run
- Partition Pull-Ups, Push-Up and Squats as needed.
- 1 mile Run
- Athletes will be able to pick-up where they left off on Memorial Day.
Tuesday, May 23, 2023
2-4-6-8-10-8-6-4-2
-
- Deadlift (Straight Sets)
- Box Jumps
- 10 Bicycles between sets (L=1, R=2)
Monday, May 22, 2023
30-27-24-21-18-15
-
- Double-Under
- AbMat Sit-Ups
- 5 Bench Press between sets (Barbell or Dumbell)
Thursday, May 18, 2023
6 Rounds:
- 12 Wallball
- 6 Toes-to-Bar
- 12 Sumo Deadlift High-Pull (Barbell or Kettlebell)
- 6 Inverted Burpees
Wednesday, May 17, 2023
Weight Vest Wednesday
4 Rounds:
- 1 minute of Pull-Ups
- 1 minute of Push-Ups
- 1 minute of Lunges
- 1 minute Rest between sets.
Tuesday, May 16, 2023
AMRAP 15 minutes:
-
- 1/ 2/3 Weighted Squat of Athlete Choice
- 3/6 /9 Wallball Sit-Ups
- 5/10/15 Double-Unders
Friday, May 12, 2023
10!
-
- Athlete Choice#1
- Athlete Choice#2 (Ascending)
- Athlete Choice#3