One Boat - One Drum - One Dragon
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Featured
4.5.17
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WOD
Strength
Pendlay Rows 5x12
Metcon
4 Rds E3M
500m row
Max Effort OTR Burpees
Rest 1 minute between rounds
Score: Total burpees and slowest 500m pace
2.9.16
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WOD
Metcon
50-40-30-20-10
Thrusters @ 75/55 (Sc: 45/35)
Calorie Row
Time cap: 30 minutes
1.3.17
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Our 10:15am QuickFit classes on Tuesdays and Thursdays start tomorrow!
WOD
Conditioning
Partner WOD
8 Rds 1 min work/30 sec rest
AAB/Rower max calories
Each partner bike/row at same time.
Strength
Bench Press 6x10 @ 60-65% 1RM
Last set to failure
11.23.16
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WOD
Accessory
Pull-up/Muscle-up Progressions
Metcon
5,4,3,2,1
Clean @ 165/115 (RX+ 225/155)
50,40,30,20,10
Calorie Row
