WOD Tuesday September 29th

Warm up: 2 minutes of jump rope / 15 Sit ups / 15 Back extensions

  1. 3 Rounds NOT for time:

3 Turkish get ups per side ( don’t be afraid to use something other than a kettlebell )

20 V ups

2. For time:

20 Strict press @ 115 \ 73

50 Double unders

15 Push presses @ 135 \ 83

50 Double unders

10 Push jerks @ 155 \ 93

50 Double unders

5 Split jerks @ 175 \ 103

50 Double unders

That’s what I’m talkin’ bout.

WOD Tuesday July 14th

Warm up: Light band work / plate raises

  1. Push Press: find 1 rep max

2. Every minute on the minute for 5 Minutes:

8 – 15 Burpees

3. Every minute on the minute for 4 Minutes:

6 – 12 Handstand pushups

4. Every minute on the minute for 3 Minutes:

15 Thrusters

5. Every minute on the minute for 2 Minutes:

15 – 25 Pushups

6. Max Pullups in 1 minute

*Rest 1 minute between EMOM’s

WOD Tuesday June 30th

Warm up: Multi directional light band pulls / Plate press x 15 / Pullups or ring rows x 10

  1. Push press + Jerks: 3 x 2 @ 95% (end each set of push presses with 2 jerks)

2. For time:

50 Double unders

10 Overhead Squats

40 Wallballs

8 Hang Snatches

30 Double unders

6 Overhead squats

20 Wallballs

4 Hang Snatches

10 Double unders

2 Overhead squats

*Hey, you should have your own jump rope. We have ropes at the gym, but if you have been doing this stuff for 6 months or more and you don’t have your own jump rope then it’s time to make the 8 dollar investment in your fitness.