WOD's

Tuesday

One Way Fitness – FitX Training Metcon Metcon (Time) Happy Birthday Jen!!! With a team of 2 9 Rounds 32- Dubs/62 Singles 32- Russia Kb 53/35 32- Hpc 95/651 person at a time. Alternate between teammates.

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Monday

One Way Fitness – FitX Training Metcon Metcon (AMRAP – Rounds) EMOM: 5 Deadlift 225/155 5 Burpees Scaled- 155/95 Rtg- 275/185 Metcon (No Measure) Circuit style- 5 sets of… 10 Alt Reverse lunge to thruster w/ Kb 53/35 10 Stiff … Continue reading

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Break a leg

One Way Fitness – One Way Fit Camp Legs!: Metcon (Time) Warm up 3 rounds 20 Jumping Jax 20 High knees 20 Kick buts 20 Side lunges 4 rounds 50 Dubs/singles 15/15 Single legs kB deadlifts 53/35 15/15 staggered stance … Continue reading

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One Way FitCamp

One Way Fitness – One Way Fit Camp Metcon (Time) Team of Two “None Stop Madness” 100 CAL PA works PB holds KB 53/35 75 reverse Lunge to squat and press PA works PB rests 100 pull-ups PA works PB … Continue reading

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Friday

One Way Fitness – FitX Training Metcon (Time) For time: 12 min cap 3 Rounds 5 Wall walks 10 Kb alt pistol 53/35 (*add 10 reps each round) 200m Run Rtg- sub wall walks for 25 ft Handstand walks2 min … Continue reading

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One Way Fitcamp

One Way Fitness – One Way Fit Camp Metcon (No Measure) Cha Cha Slide Plank Style Core and Shoulder Warm up GroupA 3 Rounds of 2:00 Drills Band Resisted Lateral Shuffle to medball Band Resisted Forward Run Band Resisted Medball … Continue reading

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Thursday

One Way Fitness – FitX Training Guess What Thursday???

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Wednesday

One Way Fitness – FitX Training Metcon Metcon (AMRAP – Rounds) Emom 10- 135/95 1 press 1 push press 1 push jerk 1 split jerk Scaled- 95/65 Rtg- 165/105 Metcon (AMRAP – Rounds and Reps) Amrap 20- 20 Kbs 53/35 … Continue reading

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Tuesday

One Way Fitness – FitX Training Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Metcon (Distance) On your own time: 1 mile run- Rx Attempt 2 miles if possible. – Rtg

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One Way FitCamp

One Way Fitness – One Way Fit Camp Metcon (No Measure) Happy Tuesday **Lets Grab a Medicne ball and begin to work*** 3 Rounds Around the Box Circuit Overhead Medicine ball lateral marches Rolling medball stiff legged bear walk Front … Continue reading

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