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Tuesday WOD 7/16/19

15 minutes to build in the complex of:1 Power Snatch 1 Hang Power Snatch 1 Power Snatch   5RFT: 15 Power Snatches (75,55) 15 Box Jumps (24,20)

Monday WOD 7/15/19

Every 3:30 x 7 Sets:   21 Wall-Balls (20,14) 15 Thrusters (45,35) 9/arm Renegade Rows (50,35)  

Sunday WOD 7/14/19

16 Minutes to Perform: 4 Deadlifts (Increasing each set) 4 Broad Jumps (For Max Distance)   For Time: 100 Double-Unders 50 Deadlifts (185,125) 100 Double-Unders 

Saturday WOD 7/13/19

AMRAP 28 (With a Partner):   Partner 1: 12 Push-Press (115,80) 12 Toes-to-Bar   Partner 2: Max Distance Row   *Switch once Partner 1 has finished 2 Rounds.

Friday WOD 7/12/19

AMRAP 20: 100m Walking Lunge 15 Ring Dips 20/15 Calorie Bike 25 Push-ups

Thursday WOD 7/11/19

“Helen” 3 Rounds for Time: 400m Run 21 Kettlebell Swings (53,35) 12 Pull-ups

Wednesday WOD 7/10/19

Every :90 x 8 sets: 4 Back squats (Increasing each set)   7 Minute Clock: Max Box Jump Overs (24,20) *Every minute on the Minute, perform 25 Air Squats. ** Air Squats begin at the Beginning of each minute (Including 0:00)  

Tuesday WOD 7/9/19

Rotate Through for 16 minutes: 10 Reverse Snow Angels 10 Deadbugs w/ Medball 10 DB Hip Bridges (:05 Pause)   For Time: 800m Farmers Carry (70,53)

Monday WOD 7/8/19

4 Rounds for Time: 250m/200m Row 20 Lateral Burpees over Bar 15 Squat Snatches*    *Weight increases each round   Round 1: (75,55) Round 2: (95,65) Round 3: (115,80) Round 4: (135,95)

Sunday WOD 7/7/19

CLASS TIMES TODAY:8:00am and 9:30am (NO OPEN GYM)Rotate through for 18 minutes: 10/arm DB Curls 10 Banded Face Pulls 20 Banded Tricep Extensions   2 Rounds for Time: 40 Hang Power Cleans (75,55) 8 Rope climbs