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Category: W.O.D.

Thursday May 17th

 

WOD:

“Mano y Mano”
Class Divides into 2 Teams:
3 Rounds:
Team 1: Assault Bike (Team Score)
Team 2: 400 Meter Prowler Push

If Teams of 2-4 Each: 1 Bike + Prowler
If Teams of 5-7 Each: 2-3 Bikes + Prowlers
If Teams 8-10 Each: 4 Bikes + Prowlers

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WEDNESDAY MAY 16TH

WOD:

“Snake Bite”
Option A
For Time:
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups

Option B
For Time:
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Pull-ups

Option C
For Time:
15-12-9
Power Snatch (75/55)
Overhead Squats (75/55)
Pull-ups

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WEDNESDAY APRIL 18

Love is friendship that has caught fire. It is quiet understanding, mutual confidence, sharing and forgiving. It is loyalty through good and bad times. It settles for less than perfection and makes allowances for human weaknesses. -Ann Landers

WOD:
“FULL CIRCLE”
For time:
1,500 Meter Row
100 Double-Unders
30/21 Calorie Assault Bike (or 50/35 Air Bike)
100 Double-Unders
1,500 Meter Row

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TUESDAY MARCH 27

“Your biggest challenge isn’t someone else.  It’s the ache in your lungs, the burning in your legs and the voice inside you that yells, ‘I can’t.’ But you do not listen.  You just push harder.  Then you hear that voice fade away and start to whisper, ‘I can.’ That’s the moment you discover that the person you thought you were is not a match for the person you really are.” – unknown author

WOD:

3 Rounds:
400m Run
12 Deadlifts 135/185                                                                                                             21 Box Jumps 24/20

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MONDAY MARCH 26

“The Other One”
AMRAP 7:
3 Kettlebell Swings (53/35)
3 Goblet Squats (53/35)
3 Burpees

continue the rep scheme with 6,6,6,…9,9,9….12,12,12….

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SATURDAY MARCH 24TH

“Make sure you don’t start seeing yourself through the eyes of those who don’t value you. Know your worth even if they don’t.” — Unknown

WOD:
30 Min AMRAP
2 person teams
you go-I go style
7 Power Cleans (115/75)
7 Burpees
200 Meter Run

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Friday March 23rd

“You don’t think your way into a new kind of living. You live your way into a new kind of thinking.” — Henri J.M. Nouwen

WOD:

18.5

7 MIN AMRAP
3-6-9-12-15….
Thrusters 100/65
C2B

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