WOD 2-28-20

60 sit-ups
50 SDLHP
40 KB FR Lunge
30 pull-ups
20 Dball
10 wall climb

WOD 2-27-20

5 rds-
20 KBS
500 m row
30 air sq
*2:00 rest

Skiing in Miami might be more fun than skiing
in Madison... 

WOD 2-26-20

EMOM x 8- 2 PCL & J
———————————
3 rds-
6 Pcl & J (175/125)
12 box jump (24/20)

WOD 2-25-20

Every 2:00 x 8 rds-
10 burpee
10 T2B
20 DU

Congrats to Alisha on her PODIUM finish at Wodapalooza.
She placed 3rd overall in the women’s RX adaptive division.
Beyond proud!  

WOD 2-24-20

Pause Fsq 5-5-5
————————
7 min AMRAP-
3 bar MU
7 WB (20/14)

WOD 2-21-20

Partner WOD
60 cal AAB
Then- 10 rds-
6 DBall over shoulder
9 T2B
12 KB FR lunge
*split reps any way

Good luck to Alisha as she competes at Wodapalooza this
week-end! We will do our best to keep you posted via Facebook
And instagram! Stay tuned! 

WOD 2-20-20

"Lynne"
5 rds-
Max effort BW Bench Press
Max effort pull-ups
*2 min rest btw rds.
------------------------------------------
A- 3 x 10-12 KB Row
B- 3 x 10-12 skull crusher

WOD 2-19-20

Every :45 x 15 sets-
1 PCL + 1 HPCL + 1 Jerk
————————————
500 m row
Then- 21-15-9
S2OH (115/75)
HPCL

WOD 2-18-20

EMOM x 10-
5 HRPU + 10 KBS
*immediately after last KBS-
AMRAP until 15:00-
5 burpees
7 box jump overs

WOD 2-17-20

Pause FSq 3-3-3-3
————————
5 rds-
7 DL (225/155)
14 WB (30/20)

WOD 2-14-20

Partner WOD-
75 DBall Sq
100 HPSN (75/55)
125 sit-ups
*break reps any way, while one partner works
The other partner must hold a plank position (side or regular)

What a pair! So glad to have team Mote in the house! 

WOD 2-13-20

5 rds-
1:00 on/:30 off
AAB
Burpees to Target
Row
Double KB FR carry

WOD 2-12-20

EMOM x 8- 2 PCL + 1 Jerk
————————————
3:00- Max WB (20/14)
Straight into 5 rds-
5 PCL + J (135/95)
15 pull-ups

WOD 2-11-20

4 x 4 min AMRAP-
10 T2B
12 jumping lunge
14 KBS
36 DU
*1:00 rest btw

No time to get to gym? No excuses- grab your
child and start squattin! ;) 

WOD 2-10-20

Pause FSq 5-5-5
————————
3 rds-
12 KN SN + thruster
20 HRPU

Such a great time at our first diapers and dumbbells class!

WOD 2-7-20

50 sit-ups
500 m row
Then- 3 rds
7 DBall over shoulder (150/100)
14 T2B

WOD 2-6-20

Floor Press 5-4-3-2-1
—————————
A- KB press 3 x 8-10
B- Ring Row 3 x 12-15
C- Banded tricep 3 x 25

WOD 2-5-20

2 PCL every :45 x 10 sets
————————————
15-12-9-6-3
PCL (155/105)
Burpee over bar

WOD 2-4-20

EMOM x 18-
1- 8 strict pull-ups
2- 15/12 cal AAB
3- 16 KBS (70/53)

WOD 2-3-20

Pause FSq 4 x 4
-----------------------
7 min ladder-
1-1, 2-2, 3-3, 4-4, etc...
Thruster (75/55)
SDLHP