Tuesday WOD 12.1.15

Warmup
3 Rounds
5 Pullups
10 Pushups
15 Air Squats
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3 Min Self-Burgener

Set 1
Clean from Box (Above Knee)
LOWER BETWEEN REPS DO NOT DROP ON BOX DROP ON FLOOR AFTER 2
@ 0:00 – 2 Cleans @ ~50% 1RM
@ 1:00 – 2 Cleans @ ~50% 1RM
@ 2:00 – 2 Cleans @ ~60% 1RM
@ 3:00 – 2 Cleans @ ~70% 1RM
@ 5:00 – 2 Cleans @ ~70% 1RM
@ 7:00 – 2 Cleans @ ~80+% 1RM
@ 9:00 – 2 Cleans @ ~80+% 1RM
@ 12:00 – 2 Cleans @ ~80+% 1RM
@ 15:00 – 2 Cleans @ Heaviest successful from min 7-12
@ 18:00 – 2 Cleans @ Heaviest successful from min 7-12
@ 21:00 – 2 Cleans @ Heaviest successful from min 7-12
@ 24:00 – 2 Cleans @ Heaviest successful from min 7-12

Set 2
11.4
10 Minute AMRAP
60 Burpee-over-bars
30 Overhead squats (120/90#)
10 Muscle-ups

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Happy 21st Kim! 11.30.15

Happy Birthday Kim!

Warmup
2 Back Rolls
4 Lunges
2 Inch Worms
10 Alt. Pause Air Squats
==============================
1×5 High Bar Back Squat @ 50%
1×5 High Bar Back Squat @ 60%

Set 1
4×9 High Bar Back Squat @ 70%

Set 2
[ocn] Kim
3 Rounds
11 Box Jumps (24/20″)
30 Wallballs
11 Step Agility Drill
30 Single-Unders

IMG_5465

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Friday WOD 11.27.15

6 and 7 pm classes ONLY!

Warmup
500m Row
5 Pullups
10 Pushups
15 Air Squats

Set 1
Teams of 4
36 minute AMRAP
Score = Total Team Points
Athletes cycle through 3 Minute AMRAP one at a time in relay fashion. Athlete 1 works for 3 minutes, then athlete 2, then 3, then 4, then 1, 2, 3, 4.

3 Minute AMRAP
Pullups [1 point]
Toe to Bars [2 points]
Kettlebell Swings (2/1.5pd) [3 points]
Box Jumps (44/32”) [4 points]
Thrusters (135/95#) [5 points]

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CLOSED – HAPPY THANKSGIVING!

Comments

Wednesday WOD 11.25.15

Holiday Schedule
Thursday: Closed HAPPY THANKSGIVING!!
Friday: 6 and 7pm classes ONLY

5 to 7 VOLLEYBALL
7 to 8 Open Gym

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