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WOD – April 6, 2016

Weightlifting
Deadlift
After Set 1 – 15 push-ups
After Set 2 – 10 strict pull-ups
After Set 3 – 1 min plank hold
After Set 4 – 10 Squats

Metcon 
10 min AMRAP
50 Double Unders
10 Alternating DB Lunges (35/25)

 

*Your Dinner Belles is coming to the gym Wednesday evening for a sampling of their food!

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WOD- April 1, 2016

Weightlifting

EMOTM for 20 min
Odds: 3 Deadlifts (@ 75% of 1RM)
Evens: 5 Bench Press (@ 60% of 1RM)
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
30 Double-unders
10 Pull-ups

 

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WOD- March 31, 2016

Weightlifting:
Shoulder Press (Wendler)

Metcon (AMRAP – Reps)
Three rounds of:
Row
KB Swings (24/20)
Burpees onto plate
Slamballs (30/20)

1 minute on, 30 sec rest
You will be working for 1 minute at each station followed by 30 seconds rest. Score is total reps and calories (row).

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