JournalArchive for the ‘W.O.D’ Category
“LUCKY LABOR DAY LANDSLIDE”
September 7th, 2010 | Author: Jess
18 SITUPS
83 M. CLIMBERS
18 BACK EXTENSIONS
200M RUN
83 INCLINED PUSHUPS
18 PULLUPS
83 V-UPS
3 ROUNDS FOR TIME
*HAPPY BIRTHDAY KRISTINA P!
Happy Birthday Master Jess!
September 6th, 2010 | Author: KOS
Happy Birthday Master Jess!
Thanks for everything you do!
Sparta is blessed to have you.
Long Live Sparta and Master Jess !!!!!
MIDNITE MADNESS
September 5th, 2010 | Author: Jess
The last Midnite Madness in the old castle.. Thank you everyone for making it such a success! We are really looking forward to starting the Midnite Madness tradition at our new training facility! Long Live Sparta!!
“TWISTED SISTER”
September 4th, 2010 | Author: Jess
IN TEAMS OF 2 YOU WILL COMPLETE
5 ROUNDS (EACH ROUND IS 5 MINUTES W/1 MIN REST)
25 BOX JUMPS
AMRAP for remainder of time
7 PULLUPS
7 BURPEES
REST 1 MIN
So, each round will start with teams doing 25 box jumps. Once they have completed this buy in, they will complete as many rounds as possible of the burpees and the med ball cleans. During the AMRAP only one person can work at a time and must complete an entire round before they can switch.
1pm class: “Spartan”
*HOPE TO SEE EVERYONE AT MIDNITE MADNESS TONITE!! 9PM-3AM!
“GRIPTASTIC”
September 3rd, 2010 | Author: Jess
(30/20#)
400M RUN
25 Swings Right Arm
25 Swings Left Arm
400M RUN
25 Snatches Right Arm
25 Snatch Left Arm
400m RUN
25 Clean and Press Right Arm
25 Clean and Press Left Arm
400m RUN
25 Swings
25 Goblet squats
For Time
“PAINSTORM”
September 2nd, 2010 | Author: Jess
10 Front Squats 10 Push Press 10 Thrusters
2 Box Jumps 2 Pull ups 2 Burpees
8 Front Squats 8 Push Press 8 Thrusters
4 Box Jumps 4 Pull ups 4 Burpees
6 Front Squats 6 Push Press 6 Thrusters
6 Box Jumps 6 Pull ups 6 Burpees
4 Front Squats 4 Push Press 4 Thrusters
8 Box Jumps 8 Pull ups 8 Burpees
2 Front Squats 2 Push Press 2 Thrusters
10 Box Jumps 10 Pull ups 10 Burpees
FOR TIME
*MIDNITE MADNESS STARTS AT 9PM SHARP ON SATURDAY! bring a dish!
“FITNESS CONDUIT 1″
August 31st, 2010 | Author: Jess
HANGING CLEANS
3-3-3-1-1-1
4 MIN REST
——————————————————-
3 HANDSTAND PUSHUPS
6 PULLUPS
9 KNEES TO ELBOWS
12 SWINGS (50/30#)
MAX ROUNDS 15 MIN.
