Posts Tagged:cheerleading

Thursday!!!

The open is only 9 days away! If you are partaking make sure to sign up! Today’s workout is a practice run at what an Open WOD might look like. By the way Happy Valentine’s Day!!! 1-2-3-4-5-6-7-8-9-10: Alt. DB. Snatches (50/35) DB. Over Burpees

Wednesday!!

HUMP DAY!!!! Time to get in some core work in. For Time: 50 V-Ups 100ft. SA. Front Rack KB. Carry (70/53) 40 V-Ups 100ft. SA. Front Rack KB. Carry (70/53) 30 V-Ups 100ft. SA. Front Rack KB. Carry (70/53) 20 V-Ups 100ft. SA. Front Rack KB. Carry (70/53)

Tuesday!!!

Today we are getting after a TON of cardio. Bring your running shoes. We are running a good bit. For Time: 100/80 Cal. Row 300m Run 80/60 Cal. Row 300m Run 60/40 Cal. Row 300m Run 40/20 Cal. Row 300m Run

Monday!!!

Time to get after a nice sprint WOD!! 5 Rounds: 50 DU’s 2 Wall Walks 10 American Style KBS (70/53)

Thursday!!!

Today is some more sprint work, since the sun is out we are getting outside too. No rain= more vitamin D. 12 Min. E3MOM [4 RDS]: 300m Run 10 Wall Balls (20/14) 10 Push-Ups

Monday!!!!

The Super Bowl might have been a stinker, but this workout sure isn’t! Come in and cure the Super Bowl blues with this spicy one! For Time: 15 Bar MU’s 20 Dual DB. Snatches (50’s/35’s) 25 HSPU 30 Front Squats (135/95) 35 Burpee Box Jumps (24″/20″)

Friday!!!

Friyay! Time to blast through this week with some more endurance work! The Open is COMING!!! 12:30 Min. E90Sec. [8 RDS]: 5/3 DB. Front Squats (50’s/35’s) 10 Burpees

Thursday!!!

Today we are working on building load over the course of this five rounds!! 25 Min. E5MOM [5 RDS]:5 Power Snatches6 OHS7 Hang Power Snatches8 Back Squats

Wednesday!!!

HUMP DAY!!!! Come get your sweat on! 4 Rounds: 25 GHD Sit-Ups 20 Mt. Climbers 200m Run

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