Fitness RX Fitness Level 1 Fitness Level 2 WOD On the Minute x 10 3 Deadlifts 3 Lateral Barbell Burpees *You choose the starting weight, and add 5-10lbs every 2 minutes. Cashout 3 Supersets, resting as needed between: 25 AbMat Sit-Ups 25 Hip Extensions 25 Band Pull-Aparts 25s L-Sit Hold 25 Banded Good Mornings
Fitness RX Fitness Level 1 Fitness Level 2 Weightlifting 4×4 Front Squats WOD 3 Rounds: 50 Double Unders 25 Toes to Bar 10 Clean and Jerks (135/95) Weightlifting 4×4 Front Squats WOD 3 Rounds: 50 Double Unders\Double Taps 25 Toes to Bar 10 Clean and Jerks (115/75) Weightlifting 4×4 Front Squats WOD 3 Rounds: 50
Fitness RX Fitness Level 1 Fitness Level 2 WOD Teams of 2 AMRAP 20: 60 Calorie Row, 60 Kettlebell Swings (53/35) 50 Calorie Row, 50 Box Jumps (24/20) 40 Calorie Row, 40 Burpees 30 Calorie Row, 30 Wallballs (30/20) 20 Calorie Row, 200 Meter Run WOD Teams of 2 AMRAP 20: 60 Calorie Row, 60
Fitness RX Fitness Level 1 Fitness Level 2 Strength 1. 1×3 Push Press 2. 1×2 Push Jerk 3.1×1 Split Jerk 4. 2×10 Back Squat Conditioning Test 500 M TT Strength 1. 1×3 Push Press 2. 1×2 Push Jerk 3.1×1 Split Jerk 4. 2×10 Back Squat Conditioning Test
Fitness RX Fitness Level 1 Fitness Level 2 WOD 21 – 15 – 9 Deadlifts (225/155) 400 Meter Run WOD 21 – 15 – 9 Deadlifts (185/115) 400 Meter Run WOD 21 – 15 – 9 Deadlifts (Coaches Choice) 400 Meter Run You can view our current schedule on our Box Calendar and Registration Board.
Rest You can view our current schedule on our Box Calendar and Registration Board. You can login to our scheduling and manage your account with the Triib App from Apple on iTunes or Android on Google Play. A photo posted by International Weightlifting F. (@iwfnet) on Jul 28, 2016 at 8:38am PDT
Fitness RX Fitness Level 1 Fitness Level 2 WOD 25-20-15-10-5: Assault Bike (Calories) 50-40-30-20-10: Double-Unders WOD 25-20-15-10-5: Assault Bike (Calories) 50-40-30-20-10: Double-Unders\Double-Taps WOD 25-20-15-10-5: Assault Bike (Calories) 50-40-30-20-10: Double-Taps You can view our current schedule on our Box Calendar and Registration Board. You can login
Fitness RX Fitness Level 1 Fitness Level 2 WOD 21 – 15 – 9 Snatch (95/65) Chest to Bar Pull-Ups WOD 21 – 15 – 9 Snatch (95/65) Pull-Ups\Ring Rows WOD 21 – 15 – 9 Snatch (Coaches Choice) Ring Rows You can view our current schedule on our Box Calendar and Registration Board.
WOD In teams of 3: 10K Row Athletes change every 250m Midline Conditioning Not for Time 3 Supersets of: 40 Hip Extensions 30 GHDSU WOD In teams of 3: 10K Row Athletes change every 250m Midline Conditioning Not for Time 3 Supersets of: 40 Hip Extensions 30 GHDSU or Weighted Sit-ups WOD In
Fitness RX Fitness Level 1 Fitness Level 2 Weightlifting 10-8-6-4-2 Dead Lifts, climbing WOD 1,000-meter run 25 Power Cleans, 135/95 25 Box Jump Overs, 24/20 25 C2B 50 Wall Balls, 20/14 25 C2B 25 Box Jump Overs, 24/20 25 Power Cleans, 135/95 Weightlifting 10-8-6-4-2 Dead Lifts, climbing WOD 1,000-meter run 25 Power Cleans,