11
18
2013

Uncommon WOD – 111913

FITNESS WOD A. Four sets of: Push Press x 6-8 reps Rest 45 seconds Romanian Deadlift x 6-8 reps @ 3010 Rest 45 seconds Partnered Leg Tosses x 20 reps Rest 45 seconds In teams of two, partners alternate whole rounds to complete 4 rounds each of: Wall Ball Shots x 10 reps Burpees x 10 reps Sit-Ups x 10 reps B. In teams of two, partners alternate whole rounds to complete 4 rounds each of: Wall Ball Shots x 10 reps Burpees x 10 reps Sit-Ups x 10 reps   PERFORMANCE WOD A. Take 15 minutes to buil...

11
18
2013

Uncommon WOD – 111813

  Today is the start of a trial period where we will be introducing 2 different WODs each day.  One is called Fitness & the other Performance.  During class today, we will go into detail explaining the difference. FITNESS WOD A. Three sets of: Front squat x 6-8 reps @ 30X1 Rest 45 seconds Single-Arm Dumbbell Row x 8-10 reps @ 2111 each arm Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds B. Five sets for max calories/reps of: 30 seconds of Rowing (for max calories) 30 seco...