Don't Wish for it.....EARN IT!!
Thursday 03/30/23 TABATA TIME!
|Posted by Lisa Celentano on March 29, 2023 at 5:35 PM||comments ()|
20 seconds ON
10 seconds REST
Wednesday 03/29/23 Overhead Squats
|Posted by Lisa Celentano on March 28, 2023 at 5:20 PM||comments ()|
Strength: Overhead Squats 5-5-3-3-3
Metcon: 3 Rounds FT
10 OHS Rx=135/95
50 Dbl Unders
Tuesday 03/28/23 "FAT AMY"
|Posted by Lisa Celentano on March 27, 2023 at 5:55 PM||comments ()|
Monday 03/27/23 HERO WOD Tillman
|Posted by Lisa Celentano on March 26, 2023 at 5:15 PM||comments ()|
15 Pull Ups
This is another hero WOD named after former NFL player Pat Tillman who left the NFL to join the army and was killed by friendly fire in Afganistan. This bad boy has some pretty heavy deadlifts, you may need to scale the weight back on those but there is no shame in that.
Thursday 03/23/23 Power Cleans
|Posted by Lisa Celentano on March 22, 2023 at 6:15 PM||comments ()|
With a continuously running clock perform 1 Power Clean (95#/65#) the first minute, 2 Power Cleans the second minute, 3 Power Cleans the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.
Score total rounds and reps in the last round completed.
Wednesday 03/22/23 AMRAP
|Posted by Lisa Celentano on March 21, 2023 at 6:40 PM||comments ()|
SKILL REVIEW: DEADLIFT (DL)
22 min. AMRAP
20 KB SWINGS
15 WALLBALL SHOTS
10 STRICT KNEES TO ELBOWS (CHEST)
5 DEADLIFTS @3RM wt.
Tuesday 03/21/23 ROPES, ropes, and ROPES
|Posted by Lisa Celentano on March 20, 2023 at 5:35 PM||comments ()|
Today we're going to focus on rope climb technique and the many uses of the BATTLE ROPE!
WOD: 3 ROUNDS for FORM!!!!!!
2 ROPE ASCENTS
20 LATERAL BAR JUMPS
40 BATTLE ROPE DOUBLE HITS
1 ROPE ASCENT
40 SINGLE BATTLE ROPE WAVE HITS
|Posted by Lisa Celentano on March 19, 2023 at 2:05 PM||comments ()|
21 Back Squats
21 Push Ups
15 Back Squats
15 Push Ups
9 Back Squats
9 Push Ups
Thursday 03/16/23 Bootcamp 40/20
|Posted by Lisa Celentano on March 15, 2023 at 5:30 PM||comments ()|
Plank Row w/dumbbell
Russian Twist w/Med Ball
Wednesday 03/15/23 HERO WOD "WOOD"
|Posted by Lisa Celentano on March 14, 2023 at 5:00 PM||comments ()|
5 Rounds for total time of:
- Run 400 meters
- 10 Burpee box jumps (24/20)
- 10 Sumo-deadlift high-pull 95/65
- 10 Thrusters Rx = 95/65
- Rest 1 minute
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.
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