Today’s WOD: Competition and L2: AMRAP 12: 5 Handstand Push-Ups 5 Chest to Bar Pull-Ups 10 Box Jumps (24/20) L1: AMRAP 12: 5 Push-Ups 5 Pull-Ups 10 Box Jumps (24/20) Garlic Pulled Pork.
WOD 04/01/13
Today’s WOD: Competition: 6x400m Runs with 1 minute recoveries L2 & L1: Karen 150 Wallballs (20/14) Last completed on 07/03/12.
WOD 03/29/13
Today’s WOD: Competition: Off L2: 1 Mile Run 50 Pull-Ups 50 Ring Dips 1 Mile Run L1: 800m Run 50 Ring Rows 50 Push-Ups 800m Run Good luck on 13.4 tomorrow! Yoga will be cancelled this Saturday due to the Easter weekend. Regular hours will resume next week.
WOD 03/28/13
Today’s WOD: Competition and L2: AMRAP 3: 3 Touch and Go Clean and Jerks (135/95) 6 Toes to Bars Rest 3 minutes 3 Touch and Go Clean and Jerks (115/85) 15 Double Unders Rest 3 minutes 3 Touch and Go Clean and Jerks (95/65) 15 Double Unders L1: Grace 30 Clean and Jerks (135/95) Last completed on 10/04/12.
WOD 03/27/13
Today’s WOD: Competition and L2: 10 Rounds: 7 Toes to Bars 7 Hand Release Push-Ups 200m Run L1: 10 Rounds: 7 Sit-Ups 7 Push-Ups 200m Run Fresh vs. dried blueberries.
WOD 03/26/13
Today’s WOD: Competition and L2: AMRAP 15: 10 Overhead Squats (115/85) 10 Pull-Ups L1: AMRAP 15: 5 Overhead Squats (65/45) 10 Ring Rows Friends don’t let friends do sugar.
WOD 03/25/13
Today’s WOD: Competition: 2k Row L2 & L1: 2 Rounds: 500m Row 25 Thrusters (95/65) 15 Pull-Ups A sneak peak of the upcoming PNC retest! Don’t forget the PNC retest dates: 8 Weeks of Awesome Eating: 2/10-4/7. Bodyfat Retests: Week of 4/8 Retest Workout: 4/9, during all regular workouts Big congratulations to Irene as the only one of the RVA …
WOD 03/22/13
Today’s WOD: L2 and L1: In 4 minutes, 30 seconds on, 30 seconds off of Prone Plank In 4 minutes, 30 seconds on, 30 seconds off of Right Plank In 4 minutes, 30 seconds on, 30 seconds off of Left Plank It’s been a long week and today is an active recovery day. It’s also a great day to come …
WOD 03/21/13
Today’s WOD: Competition: EMOM 12: Even Minutes: 30 Double Unders 2 Muscle Ups Odd Minutes: 30 Double Unders L2: EMOM 12: Even Minutes: 30 Double Unders 2 Chest to Bar Pull-Ups Odd Minutes: 30 Double Unders L1: EMOM 12: Even Minutes: 40 Single Unders 5 Ring Rows Odd Minutes: 40 Single Unders 13.3 is out. Do something better than last …
WOD 03/20/13
Today’s WOD: Competition and L2: 3 Rounds: 20 Unbroken Wall Balls (20/14) 10 Toes to Bars 400m Run Rest 90 seconds L1: 3 Rounds: 20 Wall Balls (20/14) 10 Sit-Ups 400m Run Rest 90 seconds With all that has happened with Golden Gate as I will now call it, we want to remind all athletes at RVA that we run …