Optimal Strength & Fitness

Sunday

REST DAY

 

 

Saturday WOD

 1200 For time:
100 Box Jumps 20'
150 Push-ups
200 Sit-ups
250 Squats
500 Single Unders

In this workout there will be teams of two. Only one team 
 member can be working at a time. Your team will work
together to conquer and divide 1200 reps for time. When a
teammate starts, they will continue until they cant go on,
that's when the other teammate picks up where they left off
until they are finished with that exercise. You must finish
Box Jumps before moving on to Push-ups, and Push-ups
before moving on to Sit-ups, etc..  Ready... 3,2,1, GO

 

Post team times to comments. 

 

Friday WOD

 

For time:
Run 800 meters
95lb Thruster, 12 reps
12 Pull-ups
Run 600 meters
95lb Thruster, 15 reps
15 Pull-ups
Run 400 meters
95lb Thruster, 18 reps
18 Pull-ups
Run 200 meters
95lb Thruster, 21 reps
21 Pull-ups

 

Post time to comments.

 

 

Thursday WOD

REST DAY

 

 

Paleo with some starch for two. 

 

 

Wednesday WOD

Deadlift 3-2-2-2-1-1-1-1-1 reps

 

Post loads to comments.

 

 

John with a great Kettlebell swing. 

Tuesday WOD

 

Four rounds for time of:

30 Kettlebell swings  53/26lbs
25 Burpees
20 Back Extensions

 

Post time to comments.

 

 

Jen and Kathy figuring out how many calories they can treat themselves to.
 Great work girls, you deserve it!!  

 

Monday WOD

 

Five rounds for time of:
Row 500 meters
Run 400 meters

 

Post time to comments.

 

Sunday

 

REST DAY

 

 

Duncan brushing up on his mad Jump-roping skills. 

Saturday WOD

 Front Squat 5-5-5-5-5 reps

Post loads to comments.

Friday WOD

 

As we head closer to the Fight Gone Bad IV Fundraiser with 
only two weeks before event kickoff on September 26th, lets tune it  
  up a little bit more. Today the variation will be a dissection of the WOD.  
 As some of us have weaker exercises, we will work on those today.

 

Four rounds for time of:
25 Push-press 75/45lbs
30 Overhead Squats 45/25lbs
25 Sumo-Deadlift High-pull 75/45lbs

 

Post time to comments.