Wednesday WOD 1.31.18

Warm Up
2 Rounds
10 Jumping Jacks
10 Mountain Climbers
10 Arm Circles
————————–
Empty Barbell Work
Deadlifts, Cleans, Jerks

Set 1
5 Rounds
Deadlift +Power Clean+Hang Squat Clean+Push Jerk
*Goal = Heaviest Load

Set 2
3 Rounds
5 Burpees
10 Thrusters (95/65)
15 OH Walking Lunges (45/25)
10 Power Cleans (95/65)
5 Chest to Bar Pull Ups
IMG_8628

Comments

Tuesday WOD 1.30.18

Warm-Up
Group Tabata

Set 1
5 x 4 Back Squat @70%

Or

4 Rounds
30 Seconds between each movement
7 Toes 2 Bar
6 Chest 2 Bar Pull Ups
15 Second on Assault Bike
20 Double Unders (DU Attempts)

Set 2
2 Minutes on 2 Minutes Rest
Dead Lift (95/55)
Rest
Ab Mat Sit Ups
Rest
Back Squats (95/65)
Rest
Box Jumps (24/20)
Rest
Shoulder 2 Overhead (95/65 )
Rest
Toes 2 Bar
IMG_8599

Comments

Monday WOD 1.29.18

Set 1
5 x 4 Back Squat @70%

Set 2
21-15-9
Snatches(115/75)
Box Jumps (24/20)
6e55156c-698c-4e1b-a36a-aaa0ae9b5034

Comments

Friday WOD 1.26.18

Schedule update: We will be unable to have a 7pm class today due to a scheduling conflict. We are sorry for any inconveniences but all other classes are open!

Set 1
5 x 7 Strict Shoulder Press @ 60%

OR

Kipping Pull-Up Overview/Practice (Standard and Butterfly) followed by
Death by Pull-Ups

Set 2
12-9-6-3
Hang Squat Cleans  (165/125)
Bar Facing Burpees (New Standard)
IMG_8675

Comments

Thursday WOD 1.25.18

Warm-Up
3 Rounds
10 Lateral Leg Swings
10 Medial Leg Swings
6 Kang Squats (Empty Barbell/PVC)
6 Clean and Jerks (Empty Barbell/PVC)
3 Pullups

Set 1
 Kipping Pull-Up Overview/Practice (Standard and Butterfly) followed by
Death by Pull-Ups

OR

5 x 7 Strict Shoulder Press @ 60%

Set 2
6 Minute AMRAP
9 KBS (1.5/1 Pood)
6 Box Jumps
3 Bar MU (6 C2B)
IMG_8654

Comments