One Boat - One Drum - One Dragon

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4.5.17

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

WOD

Metcon

50-40-30-20-10

Thrusters @ 75/55 (Sc: 45/35)

Calorie Row

Time cap: 30 minutes

1.3.17

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

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