WOD

Wednesday WOD 12/11/19

For Time: 1,000m/800m Row 750m/600m Row 500/400m Row 250m/200m Row   Score = Total time of rows (rest time not included in score)  

Tuesday WOD 12/10/19

20 minutes to build up: 5 Strict Press 5 Strict Pull-ups 15 hollow Rocks   AMRAP 10: 10 Push Press (115,80) 10 PVC Sit-ups

November Member of the Month: BRIAN RAYMER!!!

Congrats on earning this month's honor, Bry!  You have been working your butt off ever since joining, but you have been really kicking it into sixth gear as of late.  Thank you for all the hard work you put in with us and always bringing such a contagious positive...

Monday WOD 12/9/19

5RFT: 60 Double-Unders 5 Front Squats (185,125) 2 Legless Rope Climbs

Sunday WOD 12/8/19

KB Complex (Member chooses weight): -10 KB Swings -10 KB Cleans (5/arm) -10 KB Jerks (5/arm)   Hold onto the weight for the entire 30 reps. Increase weight each set as able.   AMRAP 10: 10 Devil’s Press (35,20) 300m Shuttle Run

Saturday WOD 12/7/19

3RFT: 1.0 Mile Bike 8/arm DB Overhead Squat (50,35) 16 Burpees 4 Wall-Walks 16 Single DB Thruster (50,35)

Friday WOD 12/6/19

0:00-15:00: Build to heavy Power Snatch 15:00-30:00: AMRAP 15: 10 Power Snatch (@50% of first portion of WOD) 15 Box Jumps (24,20) 20 Hand Release Push-ups

Thursday WOD 12/5/19

Back Rack Reverse Lunges: 7 Sets of 3 Reps per leg (Increasing in weight)   AMRAP 6: 20 Jumping Lunges 10 Toes-to-Bar

Wednesday WOD 12/4/19

6RFT: 24 Alternating Hang DB Clean and Jerks (50,35) 12 Handstand-Push-ups 8 Double wall-balls (20,14)   (1:00 Rest after each round)

Tuesday WOD 12/3/19

AMRAP 25: 20/15 Calorie Row 15 Chest-to-Bar Pull-ups 10 Deadlifts (275,185) 50 Double-Unders

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