Saturday WOD

Squat 10x2 @ 65% of 1 RM (60 sec rest)
*move the bar as fast as possible

4 rounds for time:
Max Rep Bench Press Body Weight
Max Rep Pull Ups
200m Run

Thursday WOD

Tabata Diane

Tabata Deadlift / Hand Stand Push Ups

For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total number of reps in 8 sets.

Rest 1 minute

For 20 seconds do as many reps of hand stand push ups as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total number of reps in 8 sets.

Amateur/Collegiate - 100kg

Professional - 140kg

Tuesday WOD

Rack Jerks 1, 1, 1, 1, 1, 1

For time:
Sprint 200 Meters
50 Knees to Elbows
Sprint 200 Meters
40 Knees to Elbows
Sprint 200 Meters
30 Knees to Elbows
Sprint 200 Meters
20 Knees to Elbows
Sprint 200 Meters
10 Knees to Elbows
Post times

Who would you rather train like .....

Saturday WOD

Barbell Weighted Step Ups 12, 12, 12, 12, 12 (6 each leg)
*Bar on back in squat position

Choose ONE of the Following Sports for max distance
Swim: 8min
Bike: 30min
Run: 20min
C2: 10min

Thursday WOD

Power Clean 5x3
Hand Stand Holds 3 x max time (2 min rest)

Choose One of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 800m + 1600m+ 3200m)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 700m)



Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Tuesday WOD

Squat 5x5
Bench Press 10x2 @ 65% of 1 RM (30 secs rest)

As many rounds as possible in 15 minutes of:
5 Hang Power Cleans 135 lbs
7 Body Rows
9 Box Jump 20"

Post total rounds

Team NO O2 kicking ass as they always do !! Guys your dedication to the cause is always inspiring. Also a shout out to Mike Shaw (the pretty one 3rd from the left) turning 26 today. Happy birthday brother

Saturday WOD

Power Snatch 8x2

Complete 3 rounds:

Complete the cycle 5 times with 60kg of:
Power Clean
Thruster
Back Squat
Rack Jerk

Sprint 200m shuttle
*200 shuttle is done with (4) 50m sprints.

Rest 2 minutes between rounds

Thursday WOD

Squat 5x1 @ 95% of 1 RM
Press 5x5

For time:
20 Dumbbell Hang Cleans 20kg
Sprint 100 meters
15 Dumbbell Hang Cleans 20kg
Sprint 100 meters
10 Dumbbell Hang Cleans 20kg
Sprint 100 meters
5 Dumbbell Hang Cleans 20kg
Sprint 100 meters

Post times

Tuesday WOD

Weighted Pull Ups 3, 3, 3, 3, 3, 3

5 Rounds

20 m Bear Crawl - Crawl 10 m turn and crawl back 10 m
5 Deadlifts 140kg
10 Burpees

Post times

Saturday WOD

Front Squat 3, 3, 3, 3, 3, 3

As many rounds as possible in 15 minutes:

10 Body Rows
10 Push Ups

Post total rounds completed.

Thursday WOD

Five rounds for total reps of:

60kg Thrusters, 15 seconds
Rest 45 Seconds
20kg Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

Post total reps