WOD: Wed 06.16.2021 “Sicko Drop”
FINAL DAY to sign up for the Throwdown
Sat 6/19: ONE CLASS at 8am
Push Press
2x10 at 65%
2x6 at 70%
1x4 at 75%
"Sicko Drop"
AMRAP 12
50' Handstand Walk
12 Toes to Bar
8 Sit to Stands
WOD: Tue 06.15.2021 “Hear Me Say”
Sign Up for Throwdown by TOMORROW
"Hear Me Say"
5 Rounds
25 Wall Balls
400 Meter Run
WOD: Mon 06.14.2021 “By Your Side”
Foundations
Sign up for Throwdown by Wed 6/16
"By Your Side"
6 Rounds
30/20 Calorie Row
15 Burpees Over the Rower
10 Power Cleans
WOD: Sun 06.13.2021 “Coming In Hot”
TODAY RNG
Meet at Wayland Track 8:30a
"Coming in Hot"
With a 21 Minute Running Clock
Run Max Distance
*minutes 3, 9 + 15: do 50 sit ups
*minutes 6, 12 + 18: do 50 mountain climbers
WOD: Sat 06.12.2021 “Triwizard Cup…kinda”
TOMORROW: RNG is at the Wayland track
"Triwizard Cup...kinda"
4 Rounds
30/20 Calorie Bike
20 Toes to Bar
10 Thrusters
20 Overhead Lunges
Rest 2 Minutes
WOD: Fri 06.11.2021 Press + Deadlift
RUN CLINIC TONIGHT 6p
Press
4x10, at 60%
Deadlift
1x10, at 45-60-65%
1x8, at 70%
1x6, at 75%
WOD: Thu 06.10.2021 “Inception…kinda”
Clinic, RNG off site, Extra, Throwdown...
"Inception...kinda"
600 Meter Run
12 Muscle Ups
36 Wall Balls
then
2 Rounds
300 Meter Run
6 Muscle Ups
18 Wall Balls
then
3 Rounds
200 Meter Run
4 Muscle Ups
12 Wall Balls
WOD: Wed 06.09.2021 “Customs”
Clinic, RNG off site, Extra, Throwdown...
"Customs"
With a Partner
300-200-100 Double Unders
150-100-50 Sit Ups
75-50-25 Calorie Bike
WOD: Tue 06.08.2021 “Written Up”
Clinic, RNG off site, Extra, Throwdown
"Written Up"
AMRAP 20
Row for Calories
*on the 4 minute do:
10 Power Cleans
10 Lateral Burpees
WOD: Mon 06.07.2021 “Black Hole”
Clinic, RNG Off Site, Lifting + THROWDOWN!!
"Black Holes"
10 Rounds
2 Legless Rope Climbs
7 Box Jumps
10 Dumbbell Snatch