Friday 100617

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Bench press 5, 3, 1+ reps @ 75%, 85%, 95%
(Print worksheet out w/ your numbers)

Then, "Canada Regional WOD #4"

50 Double unders
10 Burpees
40 Double unders
10 Burpees
30 Double unders
10 Burpees
20 Double unders
10 Burpees
10 Double unders
10 Burpees

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Hope you don't get sea sick.

Feeling roughed up?  Does your body feel like it's been through three rounds with
BJ Penn? Well, it should – this week marks the end of week three of our four week linear progression with the strength program.  In addition, the metcons have been pretty darn demanding over the three weeks as well.  Well, don't you worry – next week will be a bit of a break for your aches and pains, as we'll be decreasing the percentages for the strength workouts and we'll reduce the physical and mental demands from your metcons.


Say what?!?  Yeah, that's right – we can't always go 100% full throttle all of the time and we recognize that.  Think of next week as active recovery week and focus on mechanics of the movements rather than your time or load.  We've done this before – some hate it, some love it, but all benefited from it.  Give your body a break as we finish out our 1st wave of the strength cycle and as July rolls around you'll be rewarded with a recharged mind and body.  


But until Monday – GAME ON!  Give the rest of this week everything you've got!

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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