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WOD

12
Apr

12 April 2019

12 April 2019  Warm-up:  Eastside Lap, then 5 Rounds: 10 Airsquats, 5 Burpees, 10 Double Unders (20 Singles) Strength: Clean (yes, squat) and Jerk 1-1-1-1-1-1-1-1...
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11
Apr

11 April 2019

11 April 2019  Warm-up: 800m Run to W. Alabama, then 21-15-9: Push up, V-ups or Ab Mat Sit-ups,  Arm haulers (https://sealfit.com/arm-hauler/) – these are 4 count...
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10
Apr

10 April 2019

10 April 2019  Warm-up:  500m/300m/100m Row with 10x KB RDL, 10x Wall Ball after each row Strength: Wide Grip Deadlift: 4×6 + 5x Box Jump...
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9
Apr

9 April 2019

9 April 2019  Warm-up: 400m Run, 3 Rounds: 6x Burpee, 10x Sit up, 6x DB Push Press. 400m Run Strength: 10-8-6-4-2: Single Arm DB Press. (Perform...
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8
Apr

8 April 2019

8 April 2019  Warm-up: 3 Rounds; Block Run, 10 Goblet Squats, 10 Lunges with KB Strength: Back Rack Walking Lunge: Alternating legs, 4×16 (8/side) – 1:00...
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5
Apr

5 April 2019

5 April 2019  Warm-up: Eastside Lap, Lunge across gym, Bear Crawl Back Strength:  Clean (yes, squat) and Jerk 1-1-1-1-1-1-1 Stamina: 4 Sets, not for time:...
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