Saturday 29th, April 2017

 

 

Team WOD Saturday !!

In teams of 3, complete for time:

50 calories row

45 power snatches 95/65

45 overhead squats 95/65

60 pull-ups

60 wall balls 20/14

45 overhead squats 95/65

45 power snatch

50 calories row

 

**one athlete works at time**

Friday 28th, April 2017


Warm-Up: 250 m run

–then gather all needed equipment. As a class we will complete 5 – 10 reps of each movement as our warm up.

 

For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings.  55/35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35
50 Back extensions (Superman)
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

 

ENDURANCE WOD

5 RFT

300 m row

50 DUBs (100 singles)

20 calorie bike

25 m sled push  100/70