Monday 2/29/16

FenMia

100 situps

400m run

  • burpees 10,9,8,7. . . .1
  • manmakers 1,2,3,4. . . . 10 45/30
  • 200m run after each round

WHITEBOARD=time & man maker weight ex- 28:27 40

1/19/16

potentialrealizedtraining.com/fenMIA

Tuesday 2/1/16

bossyDUCK

PartnerWOD

500m row x 20

For time-45:00 time cap

WHITEBOARD = time/DAN

12/3/15

potentialrealizedtraining.com/bossyduck

Wednesday 2/2/16

Actual

4 rounds

30 HR push ups

20 DB squats 70/50

20 DB push press 45/30

400m run

WHITEBOARD=time/squat#/push press#

1/21/16

 

Thursday 3/3/16

runningDUCKwod

PARTNERwod

40min AMRAP

400m runs

WHITEBOARD=Total miles ex: 3.75/DAN

1/14/16

potentialrealizedtraining.com/runningduck

Friday 3/4/16

thePOWELL

Depending on class sizes you will either be doing burpees or big jump ropes, the only guarantee in rowing. #showupHAVEfun

WHITEBOARD = row cal/burpees/DAN

Saturday 3/5/16

KELLYwod

5 rounds

400m run

30 box jumps

30 wallballs

WHITEBOARD = time/BJ height/WB#

Sunday 3/6/16

YOUdecide2016 Grab a partner and go for either the TRBwod or GARAGErapperWOD

TRB

PartnerWOD

400m run

  • 100 TRX delt flyes

400m run

  • 100 TRX rows

400m run

  • 100 TRX triceps

400m run

  • 100 TRX biceps

GARAGErapperWOD

PartnerWOD

#’s are done by each individual, sets of 10

80 TRX squat jumps

400m run

80 TRX 1 legged lunge

40 TRX delt flyes

800m run

40 push ups

80 TRX bi/tris

400m run

80 TRX squat jumps

40:00min time cap