Category: WOD

WOD

05.30.20 Saturday

10am Class 11:3am Class Sunday: Closed

05.29.20 Friday

Deadlifts WOD: for time 10-1 Deadlifts 255/165 T2b With a 200 m run at the door of each round

5.28.20 Thursday

Strength: bench press WOD: no touch Partner WOD AMRAP in 18 Mins16 single arm DB bench press 8-R 8-L16 single arm DB bicep curls 8-R 8-L32 v-up (16 R leg v-up 16 L leg v-ups100 m run

.05.27.20 Wednesday

Strength: Hang Squat cleans WOD EMOTM for 18 mins 1st Min: 5 Hang Squat Cleans 135/952nd Min: 10 Wall Balls 20/143rd Min: 20 V-ups and 20 Supermans

05.26.20 Tuesday

Strength: Front Rack Lunges WOD 21-15-9Front rack lunges 1 DB 50/35Burpees over DB42-30-18Double UndersSit-ups Finish with a 800 m run

5.23.20 Saturday

10am and 11:30am WOD Classes, both are Full Strength: Bench Press WOD: Team no touch/ solo AMRAP in 20 Mins24/8 bent over Rows DB 35/2048/16 single arm DB push press96/32 sit-ups200 m x 3 relay/ or solo 400 m run

Friday 5/22/20 Reopen!!!

Strength: Deadlifts WOD for Time 800-600-400-200 Run/row 20-15-10-5 Deadlifts 225/155 Box Jumps 24/20 40-30-20-10 Scissor Kicks Flutter Kicks

Easter Sunday: April 12, 2020

SYLB workout 1 Complete as many rounds as possible in 10 minutes of:10 squats9 dumbbell snatches, right arm10 push-ups9 dumbell snatches, left arm♀ 35 lb. ♂ 50 lb. Total reps WOD 800-600-400-200Run16-12-8-4Pull-ups or jump touches24-18-12-6Wall Balls or goblet squatsSit-upsStep lunges

4.7.20

WOD 3 rounds3 clean and jerks 135/95 DB/ Jugs6 Bar facing Burpees12 T2B or 20 v-ups Rest 1 Min 3 Rounds4 Front Squats “ “8 push-ups releases16 double Unders or side go side jumps Rest 1 Min 3 rounds5 Hang power clean “ “10…

4.6.20

WOD 800-600-400-200Run16-12-8-4Pull-ups or jump touches24-18-12-6Wall Balls or goblet squatsSit-upsStep lunges

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