What do you think about when you are riding that bike? 🙂
092118 WOD
A. Warm-up: Coach’s choice
B. Take 12:00 to build to a heavy three in the thruster
C. Two rounds for time:
400 Meter Run
21 Thrusters (95/65)
12:00 time cap
>> On-Ramp
Two rounds for time:
400 Meter Run
21 dumbbell thrusters
12:00 time cap
>>Modifications will be given
D. 2:00/ side quad smash
“Be faithful in small things because it is in them that your strength lies.” — Mother Teresa
092018 WOD
A. Warm-up: Coach’s choice
B. Five rounds for time:
1 Minute Calorie Bike
1 Minute Reverse Lunges
1 Minute Ball Slams
1 Minute Rest
C. 4:00 Tabata
Arch hold
Hollow hold
“The idea is to constantly raise the bar, push the boundaries. Fitness is ultimately a journey, not a destination.” -Unknown
091918 WOD
A. Warm-up: Coach’s choice
B. Box squats (Parallel to slightly below)
4 x 5 (reach back explode up) Use spotters
C. For time:
15 burpee box jump-overs (24/20)
100 meter run
10 burpee box jump-overs
200 meter run
40 toes-to-bar
200 meter run
10 burpee box jump-overs
100 meter run
15 burpee box jump-overs
14:00 time cap
>>Modifications will be given