Sara Nelson

Thursday 7.19.18 WOD

AMRAP 10:00 10 Sumo deadlift high pulls (95lbs/65lbs) 10 Box jump overs (24″/20″) 10 Front rack reverse lunges (95lbs/65lbs)

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Wednesday 7.18.18 WOD

WORKOUT, PART 1 12:00 to establish a 1 rep max shoulder press *Compare to 4/27 WORKOUT, PART 2 For reps: 2 Rounds 2:00 Max rep strict pull-ups 1:00 Rest 2:00 Max rep ring push-ups 1:00 Rest 2:00 Max double kettlebell front rack walk (53lbs/35lbs). Every 25 feet counts as a rep. 1:00 Rest

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Tuesday 7.17.18 WOD

AMRAP 25:00 Run 400 meters *Rest the same amount of time that you ran.

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Monday 7.16.18 WOD

For time: 3 Rounds 30 Kettlebell swings (70lbs/53lbs) 30 Wall ball shots (20lbs/14lbs to 10’/9′)

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Saturday 7.14.18 WOD

With a partner for time: 5 Rounds Partner 1: 14 Split jerks (125lbs/85lbs) *Must alternate which leg is forward. 14 Plate overhead jumping lunges (35lbs/25lbs) Partner 2: 14 Split jerks (125lbs/85lbs) *Must alternate which leg is forward. 14 Plate overhead jumping lunges (35lbs/25lbs) *One partner does 14 split jerks and 14 lunges and then the next person does 14 split jerks and 14 lunges, that is one round.

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Friday 7.13.18 WOD

“Josie” For time: 1-mile Run Then, 3 rounds of:  30 Burpees  4 Power cleans (155lbs/105lbs)  6 Front squats (155lbs/105lbs) Then, 1-mile run *Wear a 20lbs/14lbs vest if you have one.

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Thursday 7.12.18 WOD

Workout, part 1  Every 3:00 for 5 sets 3 Thrusters Workout, part 2 Every 3:00 for 5 sets 3 Push Jerk

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Wednesday 7.11.18 WOD

For time: 15-12-9-6-3 Back squat (205lbs/135lbs) Deadlift (245lbs/165lbs)

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Tuesday 7.10.18 WOD

AMRAP 5:00 25 Double unders 3 Pull-ups 25 Double unders 6 Pull-ups 25 Double unders 9 Pull-ups 25 Double unders 12 Pull-ups *Continue in this fashion until the clock hits 5:00. 5:00 Rest AMRAP 5:00 3 cal Bike or row 3 Handstand push-ups 6 cal Bike or row 6 Handstand push-ups 9 cal Bike or row 9 Handstand push-ups 12 cal Bike or row 12 Handstand push-ups *Continue in this fashion until the clock hits 5:00.

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Monday 7.9.18 WOD

For time: Run 200 meters 10 Squat snatch (135lbs/95lbs) Run 200 meters 8 Squat snatch (155lbs/105lbs) Run 200 meters 6 Squat snatch (175lbs/120lbs) Run 200 meters 4 Squat snatch (195lbs/135lbs) Run 200 meters 2 Squat snatch (215lbs/145lbs) Run 200 meters

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