W.O.D

Part I - Deadlift. Heavy Single.
compare to: 5/24/16

Part II - 8 rounds. Alternating Tabata. Every Rep Counts
- SDHP 75/55

- Jumping Air Squats

temp-post-image

Read more

For Time:
30 Snatches.75/55
45 Bar Facing Burpees
60 Thrusters 75/55
45 Bar Facing Burpees
30 Snatches 75/55

Core - 2x15 weighted hip extensions

temp-post-image

Read more

Part I - 5 Rounds of Snatch complex (every other minute):
1 Power Snatch + 1 Squat Snatch + 2 OHS

Part II - Mono-structural Benchmark:
Run 800M
at 10 minute mark Row 1000M

*compare to: 7/6/16

Core - 3x10 weighted ABMAT sit ups

temp-post-image

Read more

Reston will be offering only ONE class at 7:00am. No Open Gym, No teens.

Fairfax will have a regular class schedule

-------------------------

5 rounds for time of:
- 400m run
- 20 OH alternating lungs 95/65#
- 10 Box Jump overs or 20 Box Jumps 24/20”

temp-post-image

Read more

Part I - Front Squat 4x10 (from the floor), every 3 minutes

Part II - AMRAP in 8 min of:
3 GTO 135/95# - 3 T2B
6 GTO - 6 T2B
9 GTO - 9T2B… each round the reps go up by 3

Core - 2x10 SLOW back extensions

temp-post-image

Read more

AMRAP in 3min of:
20 Double unders
10 Pull ups
4 STO 95/65#

Rest 2 minutes

AMRAP in 5min of:
30 Double unders
15 Pull ups
8 STO 135/85#

Rest 3 minutes

AMRAP in 7min of:
40 Double unders
20 Pull ups
12 STO 155/105#

Post total reps

Core - 2x15 GHD Sit ups

temp-post-image

Read more

Part I - 4 rounds, every other minute, of the Snatch complex:
2 Hang Squat Snatch + 1 Squat Snatch

Part II - 3 rounds for time of:
400 m run
12 front squats (bar from Part I)
20 KB swings 72/53#

**20min time cap**

temp-post-image

Read more

Part I - Thruster 1RM (from floor)

Part II - AMRAP in 6min (using bar from Part I) of:
1 Clean - 2 lateral burpees
1 Clean - 4 lateral bupees

*each round the burpees go up by 2.

Core - 3x15 banded good mornings

temp-post-image

Read more

Part I - Gymnastic Benchmark Max effort HSPU for 3 minutes
Compare to 06/29/16

Part II - 4RFT:
20 C2B Pull ups
10 Ring Dips
30’ HS walk or 45sec HS Hold

Core - 3x15 hollow rocks

temp-post-image

Read more

Team 'Nautical Nancy’ - AMRAP for 20 minutes of:
500M rows
OH Squats 95#/65# (65/35# or less)

* at 3,2,1, go athlete 1 starts rowing 500M and athlete 2 starts doing OHS. once Athlete 1 completes row they switch exercises and continue this process till time expires.. Team score is number of OHS completed. The caveat is whichever is doing the OHS, they must stop at the top of each minute and do 3 burpees and then continue with the OHS

temp-post-image

Read more

Contact