WOD Tuesday January 21st

Don’t forget! This Saturday we will be having a partner fundraiser workout for “Team Forging the Warrior” who are headed to the Elite division at “Wodapalooza.”

Warm up: 2 Rounds of – Hang muscle clean x 6 / Clean pullunder x 6 / Good morning x 6

  1. Every minute on the minute for 16 minutes:

1 Power clean + 1 Clean

2. Every minute on the minute for 16 minutes:

Odds: Sled pull x 50 Ft

Evens: Plank x 30 seconds or L-sit x 20 seconds

 

WOD Friday September 11th

Warm up #11

  1. Deadlift: 4, 4, 4, 4 @ 80-85% your max

2. As many rounds as possible in 20:01:

9 Wall Climbs

200 Meter Farmers Walk with 70/ 53lb Kettlebells (if you put the bells down you must do 11 Kettlebell swings)

40 ft Backwards sled pull w/ HEAVY!

200 Meter Rack Walk with 70/ 53lb Kettlebells (if you put the bells down you must do 11 Kettlebell swings)

40 ft Backwards sled pull w/ HEAVY!