11.29.18

Strength
8-6-4
Power Clean
Bench Press
Back Squat
I forgot to get a picture of last weeks lifts…sorry
check the week before Here

Wod
4X
4 TGU 53/35 (2 each arm)
16 KBS 53/35
then
5 Rope Climbs (3:1 burpee pull-ups)

Advertisements

11.28.18

Strength
12 min EMOM
3 Hang Snatch Shrug
2 Hang Snatch High Pull
1 Hang Snatch+OHS or 1 Hang Squat Snatch

Wod
3X
3 min on 1 min rest
AMRAP
12 Box Jumps 24/20
9 Pull-ups
6 Deadlifts 185/130

11.23.18

One class @9a.m.

“12 Days of Thankfulness”
1-100 Meter Row
2-Power Clean 135/95
3-Ring Dip
4-Dumbbell Snatch 50/35 (each arm)
5-Burpee
6-KBS 70/53
7-Push-up
8-Overhead Walking Lunge 35/25
9-SDHP 70/53
10-Pull-up
11-Front Squat 135/95
12-Shoulder to Overhead 135/95

11.22.18

Happy Thanksgiving! Come join us for a wod at 8…tackle it all on your own or we can team up.

“Thanksgiving Sampler Platter”
For Time
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings 53/35
Then, 3 Rounds of:
15 Box Jumps 24/20
15 Knees-to-Elbows
Then, 2 rounds of:
20 Wall-Balls 20/14
30 Sit-Ups
Then, 1 Round of:
50 Burpees

11.21.18

Attention!

Schedule change, we will only have one class on Friday @9 a.m. , and remember only one class on Thursday   @8 a.m.

Strength 20 minutes to complete
8-6-4
Power Clean
Bench Press
Back Squat
View previous weights here
If you completed all your lifts in the time frame then add weight

Wod
21 down to 3 by 3’s
SDHP 70/53
Plate Overhead Walking Lunge 35/25