WOD’S for April 12th-17th
Monday, 4/12 Clean Complex Every :90 x 8 Sets Clean lift-off Pause :02 + Halting Clean DL Pause :02 + Power Clean Build in weight […]
Read More »CHANGING LIVES IN NORTH SEATTLE SINCE 2012
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WOD’S for April 5th – 10th
Monday, 4/5 Strict Press 1 RM E2MOM x 8 minutes 1×10 Empty bar 1×5 @ 50% 1×3 @ 60% 1×2 @ 70% E3MOM x 12 minutes 1×1 @ 80% 1×1 @ 90% 1×1 @ 95% 1×1 @100% or new PB Tuesday, 4/6 3 Rounds at Max Effort. Time each round[…]
Read More »WOD’S for Mar. 29th – Apr. 3rd
Monday, 3/29 Core Test Accumulate 6 minutes of the following in 8 minutes 2 minute plank hold 2 minute side plank (each side for a total of 4 minutes.) CONDITIONING: For Time Annie 50-40-30-20-10 Double unders Fx:2x Singles Sit ups Tuesday, 3/30 For Time 4 Rounds 8 Deadlifts 185/130 155/110[…]
Read More »WOD’S for March 22nd-27th
Monday, 3/22 4 sets Against a 4 minute clock rest 2 minutes between sets 20/15 Calories, Echo Fx:15/10 30 Sit ups Fx:20 20/15 HRPU Fx:15/10 Max – Calories, Ski-erg/Row Tuesday, 3/23 For Time 500/400m Row 10 Bar MU Fx:JBMU L:15 Bench dips 500/400m Row 20 C2B Fx:JC2B L: Ring/inverted row[…]
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