WOD Friday, 28 December 2018 17:47

12/28/18

 

Front rack reverse lunges 

3x10 (alternating each rep)

 

10RFT

5 hang power cleans 135/95

10 wall balls 20/14


WOD Thursday, 27 December 2018 00:00

For time 

30 cal row 

25 push-ups 

15 deadlifts 185/135

25 push-ups 

15 deadlifts 185/135

25 push-ups 

30 cal row 

 

Midline/Core conditioning 

3 sets 

10-15 toe to rings 

Right into 

:30 - 1:00 plank (weight on back)


WOD Wednesday, 26 December 2018 17:42

Wednesday 12/26/18

12 Days Of Christmas 

For time 

1 - sumo deadlift high pull 75/55

2 - thrusters 75/55

3 - push press 75/55

4 - power snatch 75/55

5 - power cleans 75/55

6 - kB swings 53/35

7 - pull-ups 

8 - box jumps 24/20

9 - wall balls 20/24

10 - burpees 

11 - overhead squats 75/55

12 - Turkish gets ups 53/35


WOD Friday, 21 December 2018 16:42

A reminder of the Holiday schedule is below!

 

Dec 24- 6&10am only

Dec 25- closed

Dec 26- 6&10am only 

Dec 31- 6&10am only 

Jan 1- closed

Jan 2- back to normal 

 

12/21/18

 

Power clean + Hang Power Clean 

5x2 

Build each set 

 

-AMRAP 7 minutes 

2-4-6-8-10-12-14...and so on

Thrusters 95/65

Toe to bar 

*Rest 5 minutes 

-AMRAP 7 minutes 

3-6-9-12-15-18

Power clean 115/75 

20 double unders after each set


WOD Thursday, 20 December 2018 01:58

There will be no competitor's class tomorrow, 6PM will just be the normal WOD :)

 

Thursday 12/20/18

 

For time 

50 KB swings 53/35

40 wall balls 20/14

30 cal row 

20 burpees 

10 wall climbs 

20 burpees 

30 cal row 

40 wall balls 20/14

50 KB swings 53/35

*25 minute time cap 

 

Midline/Core Conditioning 

3 sets 

30 mountain climbers 

30 Russian twists 20/14

30 ab mat sit-ups


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