Uncategorized

Friday 4/28/17 WOD 

Strength:

5 x 4 

Deadlifts

Metcon:

AMRAP X 10 minutes

50ft Handstand Walk

15 Kettlebell Swings

*At least 4 Rounds to Rx*

Thursday 4/27/17 WOD 

Metcon:

30 Box Jump Overs (20/24)

50 Double-Unders

40 Pull-ups

50 Double-Unders

50 Wallballs (14/20 @ 9/10ft) Rx+ (20/30 @ 9/10ft)

50 Double-Under

40 Pull-ups

50 Double-Unders

30 Box Jump Overs (20/24)

50 Double-Unders

*22 minute cut-off*

Wednesday 4/26/17 WOD

Strength:

EMOTM x 6 minutes, AMRAP 7th and 8th

6 Touch and Go Power Cleans

Metcon:

4 Rounds

30 Sit-ups (20 GHD)

20 push-ups

10 Burpees

*10 minute cut-off*

Tuesday 4/25/17 WOD 

Metcon: 

-Start with an 800m Run-

21-15-9

Shoulder to Overhead (105/155)

Front Squats (105/155)

-1000m Row-

15-12-9

Thrusters (105/155)

Handstand Push-ups

*25 minute cut-off*

Monday 4/24/17 WOD 

Strength:

Every 1:30 x 8 Rounds

2 Squat Snatch

Metcon:

2-4-6-8-10

10-8-6-4-2

Squat Snatch (95/135)

Bar Muscle-ups

*12 minute cut-off*

Friday 4/21/17 WOD 

Reminder! No classes this evening. Last class will be noon today in order to get ready for festivus. If you would like to come down to help we would love to have you!

Strength:

3, 3, 2, 2, 1, 1

Front Squat

Metcon:

AMRAP x 12 minutes

8 Clean and Jerks (95/135)

12 Back Rack Lunges (95/135)

*At least 5 Rounds to Rx*

Thursday 4/20/17 WOD 

Metcon:

-Start with 25 Handstand Push-ups-

4 Rounds

21 Toes 2 Bar

15 Power Snatch (75/115)

50 Double-Unders

-End with 25 Handstand Push-ups-

*20 minute cut-off*

Wednesday 4/18/17 WOD 

Strength:

4 x 12

Unbroken Deadlifts

Metcon:

5 Rounds

12 Burpees

15 Ring Dips

*12 minute cut-off*

Tuesday 4/18/17 WOD

Metcon:

50-40-30-20-10

Wallballs (14/20 @ 9/10ft)

2-4-6-8-10

Squat Cleans (125/185)

*Complete a 400m Run between each round (after each round except your last). 25 minute cut-off*

Monday 4/17/17 WOD

Strength:

EMOTM X 10 minutes

Odd- 25ft Handstand Walk

Even- 3 Push-Press

Metcon:

AMRAP X 10 minutes

15 Shoulder to Overhead (65/95)

15 Pull-Ups

*At least 6 Rounds to Rx*