Results For Category: "WOD"
Wednesday’s WOD 2-24-16
February 23, 2016Strength: Bench Deadlift 5×5 heavier than last week (Approx. 70+%) Metcon: 8 min AMRAP 40 Double unders 20 Abmat L2- 30 attempts L1- 40 singles
Tuesday’s WOD 2.22.16
February 23, 2016Group warm up, For time; 15 Burpees 30 Box Jump Overs 15 Burpees 40 T2B 15 Burpees 50 Single Arm DB S2OH 15 Burpees L3-…
Monday’s WOD 2.22.2016
February 22, 2016Strength: Press Back squat 5×5 heavier than last week (70+%) Metcon: 7min AMRAP 10 Slamballs 10 Jumping Lunges L3- 40/30 L2- 30/20, regular lunges L1-…
Friday’s WOD 2-12-16
February 12, 2016Group warm up, WOD: For time;30-20-10KB Swings- 2/1.5p, L2-1.5/1, L1- 1p/12kgGHD Sit up, L2– GHD to parallel, L1- AbmatRing Dips, L2- Dip Bars, L1-Dip Bars w/…
Thursday’s WOD 2-11-16
February 11, 2016Please be aware of and watch for the runners during the endurance WODs on Tuesday and Thursday 6-7. Also, please do not park in a place that…
Wednesday’s WOD 2-10-16
February 10, 2016Strength: DeadliftBench Press 5-5-5-5-5 @ 60% of 1rm WOD:For time:2K Row, L2- 1k row, L1- 500m row*Post times to PR whiteboard Skill: 3×10 Arch/Hollow Rocks-…
Tuesday’s WOD 2-9-16
February 9, 2016Group warm up, then; Skill: Review push press, push jerk, split jerk options (15-20min) Work up to 70-80% of workout weight. WOD:10 Power C&J 165/115…
Monday’s WOD 2-8-16
February 8, 2016Strength:Back SquatShoulder Press 5-5-5-5-5 @ 60% of 1rm WOD:8 Min AMRAP10 Pistols – L2- Holding a plate/heel elevated, L1- Pistol to a box10 Hand release…
Friday’s WOD 2-5-16
February 5, 2016**Change of Schedule**Sat. 2/6 class time moved to 11a @ Lake Wylie Elementary School trackSun. 2/7- No open gym. GO PANTHERS!!! Group warm up;Skill:Kipping WOD:For…
Thursday’s WOD 2-4-16
February 4, 2016**Change of Schedule**Sat. 2/6 class time moved to 11a @ Lake Wylie Elementary School trackSun. 2/7- No open gym. GO PANTHERS!!! Strength: Standing broad jump- 3…