Tuesday WOD 11.28.17

Warmup
3 Rounds
3 Wall Walks
10 Air Squats
6 Turf Sprints

Set 1
1 x 5 OHS @ 60%
1 x 5 OHS @ 65%
1 x 5 OHS @ 70%
1 x 5 OHS @ 75%
Max reps  OHS @ 80%

Set 2
25 Pullups
5 OHS (95/65#)
20 Pullups
10 OHS (95/65#)
15 Pullups
15 OHS (95/65#)
10 Pullups
20 OHS (95/65#)
5 Pullups
25 OHS (95/65#)

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Monday WOD 11.27.17

Warm Up

2 Rounds

30 sec Lateral Shuffles

30 sec Jumping Jacks

30 sec Mountain Climbers

30 sec Clap Pushups

 

Set 1

15 Minute Skills Practice

Handstand Push-ups / L Pull Ups

 

Set 2

“Garrett”

3 Rounds

75 Air Squats

25 Handstand Pushups

25 L Pull Ups

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Comments

Friday WOD 11.24.17

Set 1
Clean Complex
EMOM x 15 Minutes
1 Deadlift
1 Hang Power Clean
1 Squat Clean @ 65% 1RM Clean

Set 2
10 Minute AMRAP
5 Pull Ups
5 Burpees
5 Air Squats
5 Box Jumps (24/20)
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Comments

Wednesday WOD 11.21.17

Scheduling note: We will be CLOSED for all classes on Thanksgiving Day. Please enjoy time with your family and friends

Warm Up
2 Rounds
6 Shuttle Sprints (Down and back = 2)
10 Hand Release Push Ups
6 Shoulder Presses (Empty Bar or PVC)
10 Front Rack Walking Lunges (Empty Bar or PVC)

Set 1
35 Minute AMRAP
8 Handstand Push Ups
16 Kettlebell Swings (1.5/1.0)
30 Double Unders
16 Front Rack Walking Lunges (Kettlebell 1.5/1.0)
3 Box Jumps (32/24)
[Rest 1 Min]
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Comments

Tuesday WOD 11.21.17

Scheduling note: We will be CLOSED for all classes on Thanksgiving Day. Please enjoy time with your family and friends!

Warmup
(3 Rounds)
5 Strict Pullups
10 Pushups
15 Air Squats

Set 1
10 x 2 Ring MU (or hips to rings) — Every EVEN minute
5 x 5 OHS @ 60% 1RM — Every other ODD

Set 2
22 Minute AMRAP– Partners- collect as many points as possible
1 Point: Pullups, pushups, T2B, Box Jumps (24/20)
3 Points: Ring MU, Thruster (95/65#), Rope Climb
5 Points: Clean & Jerk (175/95#), Deadlift (295/185#)

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