WOD (Workout of the Day)

Body Block

WOD 09/19

3 rounds for time:

400m run
10 power clean (body weight)
10 S2OH (body weight)

 

This past Saturday the 8:30am crew rocked the Teams of 3-4 Workout! Welcome to our first time drop-ins, Desiree Thomas, Donovan Thomas and Jonathan Davis!

Californication

WOD 09/15

In 15-20 min build to a heavy 3 rep Deadlift.

For time:

10 rounds:
10 power snatch (75/55)
5 bar hop burpees

This is a test so give it everything you have! We will re-visit this workout in a few weeks…after we do some more fitness-ing 🙂

Bend Don’t Break

WOD 09/09

Team of 3

300 DU (scale 300 singles)
150 DB Snatch (50/35)
300m Run (everyone together)
150 KB Swings (53/40)
30 ft HS Walk each (scale to wheelbarrow walk)
150 pull ups
30 cal row each
*split work however you want, except the run.

We will be collecting donations of hygiene products benefiting the Star of Hope Mission. Bring hygiene packs (in clear plastic bags) or individual items that can be used in a hygiene pack. And BRING A FRIEND!!! We will be collecting for Star of Hope all month long.