Wednesday, January 27, 2016

Wednesday January 27, 2016

10 Rounds
250M Row
10 Air Squats

Team WOD - Do this as a team (2 persons 1 rower). Start with a row and while your partner is rowing finish 10 air squats before he/she finishes the row.
Set a goal to be under for all your rows.
If doing by yourself, finish 10 air squats in 1 minute. If you do it in 30 seconds rest 30 more seconds. This is a ~ 1 minute active rest.

Tuesday, January 26, 2016

Tuesday January 26, 2016

5 Rounds
400M Run
7 Clean and Jerks (60#/95#)

Monday, January 25, 2016

Monday January 25, 2016

Climb 100 Floors or 1000 Stairs

Wednesday, January 20, 2016

Wednesday January 20, 2016

500m row
then
5 Rounds
10 Deadlifts (100/185#)
10 Burpees
then
500m row

Tuesday, January 19, 2016

Tuesday, January 19, 2016

400m Run
then,
5 Rounds
5 Pullups
10 Pushups
15 squats
then
400m Run


Monday, January 18, 2016

Monday, January 18, 2016

AMRAP 20 minutes
400m Run
10 Front squats
20 Situps

Monday, January 11, 2016

Monday January 11, 2016

3 Rounds
500m Row
20 Situps
15 Kettlebell swings
25 second Plank hold

Monday, January 4, 2016

Saturday, January 2, 2016

Saturday, January 02, 2016

800m Run
then
5 Rounds
10 Wallballs
10 Burpees
then,
500m row or 400m Run