Thursday, 26 December 2019


Rest Day or…

At 0900, Coach Sarah will be hosting a surprise calorie burn, “I ate too much”, WOD!

“Angry Girls”


Run 1-mile


Time with Lola:

30 Double unders

20 Knees-2-elbows

10 Handstand push-ups

Time with Nancy:

400m Run

15 Overhead squats (95/63)

Time with Kelly:

Run 400m

30 Box jumps (24/20″)

30 Wall-ball shots (20/14) @ (10/9′)

Time with Helen:

Run 400m

21 Kettlebell swings (53/35)

12 Pull-ups

Time with Grace/Isabel:

20 Ground-2-overhead (95/63)



30 Bar-over-burpees


For time


MP Iron Club


MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!



Post experiences to comments

*Private lessons are available to teach these lifts if knowledge and/or application is lacking.


  1. 32:16 Rx
    Thanks for joining me Rhondamama! You are a rockstar!❤️
    This was a fun WOD! Those burpees though. Wow, 30 was a lot. 🙂

  2. RhondaMomma says

    43:17 Mod
    42# barbell

    Wore my 10# vest

    This WOD was just what I needed! So fun WODn with you, Sarah!

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