Metcon half-“TABATA” 4 Rds of max reps Pull ups Push ups Sit ups Squats Score = total reps completed *the goal here is consistency. Complete all 4 rds (2 min) at one exercise before moving to the next. **Treat this as a really good warm up for the SKILL & STRENGTH Skill On the Minute […]
Metcon 3 Rds For Time of: 400 Meter Run 12 Burpees 21 Box Jumps (24/20) Skill On the Minute x 8 10 Toes to Bar + 20 Double Unders “We are lions in a field of lions. Believe that voice that says that you CAN run a little faster and that you CAN throw a […]
3 sets of: Front Pause Squat (hold rock bottom position for 3 full seconds) + Jerk (55-65%- be explosive) For Time: 10-8-6-4-2 Squat Clean and Jerks, 135/95 50 Double unders after every set of clean & jerks
Posted by CFCody Category: Uncategorized WOD
The Cody Soroptimists are hosting a 5K & 10K run/walk. This will be the WOD, hope to see you there. It is for a great cause and will be a lot of fun! Details below.
Posted by CFCody Category: Uncategorized WOD
8:30 class is at 9:30 today due to classes being delayed 1 hour WOD 5 rounds for time; 5 jerks 105/155 10 box jump overs (facing box jump over and clear box) 20/24 Skill work You choose muscle ups or dips 1st minute 1 rep 2nd minute 2 reps 3rd minute 3 reps…… once you […]
