WOD Monday, 07 January 2019 00:00

Monday 1/7/19

 

Front squat 

5x2 (32x1 tempo) 

Build each set 

 

AMRAP 11 min 

9 thrusters 95/65

7 toe to bar 

33 double unders


WOD Friday, 04 January 2019 16:23

1/4/18

 

4RFT 

50 air squats 

25 burpees 

 

Midline/Core Conditioning 

3 sets 

1:00 suitcase carry right arm 

1:00 suitcase carry left arm 

10-15/side side plank rotations

 


    WOD Thursday, 03 January 2019 00:00

    Thursday 1/3/19

     

    Emom 10 min 

    Power clean + split jerk 

    Build each round finishing with a heavy for the day 

     

    Amrap 6 min 

    21/18 cal row 

    21 push jerks 95/65

    *Rest 3 min

    Amrap 6 min 

    21/18 cal row 

    15 push jerks 115/75

    *Rest 3 min 

    Amrap 6 min 

    21/18 cal row 

    9 push jerks 135/95


    WOD Wednesday, 02 January 2019 23:12

    Wednesday 1/2/19

     

    For time 

    1-2-3-4-5-6-7-8-9-10

    Sumo deadlift high pull 115/75

    *after each set of SDHP do 10 wall balls 20/14

     

    Midline/Core conditioning 

    3 sets 

    20 hollow rocks 

    15 v ups 

    10 rower pike ups


    WOD Monday, 31 December 2018 02:23

    Tomorrow we will only have a 6AM and 10AM class :) Happy New Year!

     

    Monday 12/31/18

     

    Front squat 

    5-4-3-2-1 (31x1 tempo) 

     

    In honor of Chris Thresher's bday!

     

    “The Thresher”

    AMRAP 20 min 

    21/18 cal row 

    15 burpee box jumps 24/20

    9 clean and jerks 135/95


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