WOD Wednesday, 12 December 2018 00:00

Wednesday 12/12/18

 

Deadlift 5x3 (banded)

Build each set 

 

3 rounds 

1:00 shuttle run 

:30 rest 

1:00 thrusters 95/65 

:30 rest 

1:00 double unders 

*Rest 3:00 between rounds 

 

Score is total reps, shuttle run is 25ft apart must touch the ground at each end, every 25ft counts as a rep.


WOD Tuesday, 11 December 2018 01:25

Don't forget about our Christmas party this Friday, 5-7PM at the gym!

Tuesday 12/11/18

 

AMRAP 12 min 

15/12 cal row 

12 DB snatch 50/35 (alternating) 

9 box jumps 30/24 

 

Midline/Core Conditioning 

3 sets 

30 mountain climbers 

20 hollow rocks 

10 rower pike ups


WOD Tuesday, 11 December 2018 00:21

Monday 12/10/18

 

Back squat 

5-4-3-2-1 (22x1 tempo) 

Build each set 

 

For time 

50 burpees 

75 pull-ups 

100 med ball cleans 20/14


WOD Friday, 07 December 2018 01:48

Don't forget - Christmas party! Next Friday, 14th at 6PM!

Friday

12/7/18

 

Power clean 5x2 (segmented)

Rep is as follows: athlete pauses at the knee for 2 seconds then goes right into a power clean, build each set 

 

AMRAP 14 min 

3 power snatch 

6 power clean and jerks 

9 toe to bar 

48 double unders 

 

Men - 115 

Women - 75


WOD Thursday, 06 December 2018 02:29

Join us for competitor's class tomorrow night at 6PM!

 

Thursday 12/6/18

 

5 rounds 

In a 2:00 window complete 

15/12 cal row 

Max push-ups in remaining time

*Rest 2:00 between rounds 

Score is total push-ups 

 

Midline/Core conditioning

4 sets 

:15 - :30 Tuck L-sit hold 

100ft KB front rack carry


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