Month: January 2018

1.11.18 Thursday

Strength: Power Cleans Open Prep: Kipping Pull-ups WOD Partner WOD AMRAP In 15 Mins 50 Double Unders 40 Wall Balls 20/14 30 Box Jumps 24/20 20 Pull-ups 10 Power Cleans 135/95

1.10.18 Wednesday

Strength: Front Squats WOD EMOTM For 12 Mins Odd Min: 3 Front Squats at 65% Even Min: 20 unbroken double Unders At the 15 Min Mark 1000 m Row: for time

1.9.18 Tuesday

Strength: Push Press WOD AMRAP in 20 Mins 10 Thrusters 95/65 20 v-ups 10 Burpees 20 K2C 10 Cal Row

1.08.18 Monday

Strength: Front Rack Step Lunges WOD 17.2 Games Open WOD with a Barbell 115/75 AMRAP 12 Minute 2 Rounds Of 10 Front Rack Step Lunges In Place 115/75 16 T2B 8 Power Cleans 115/75 2 Rounds 10 Front Rack Step Lunges In Place 115/75…

1.07.18 Sunday

1pm – 2:30pm Open Gym

01.06.18 Saturday

10am Team WOD Class 11:30am Mobility Class Noon – 1pm Open Gym

01.05.18 Friday

Strength: Deadlifts WOD 4 Rounds 10 Deadlifts 225/155 10 T2B 10 Box Jumps 24/20 20 V-up 500 m Row

1.04.18 Thursday

Open Prep: Double Unders Strength: Bench Press WOD Partner WOD: AMRAP In 17 Mins Alt Rounds 5 Hang Power Cleans 115/75 10 Push-up Realeases 20 Wall Ball 20/14

1.03.18 Wednesday

Strength: Front Squats EMOTM For 12 Mins Odd: 5 Front Squats at 60% Even: 7 unbroken pull-ups AMRAP in 5 Mins 22 Double Unders 22 sit-ups

1.02.18 Tuesday

Strength: Power Snatches WOD 17.1 Games Open WOD 20 Min Cap 10 Alt DB Snatches 50/35 15 Burpee Jump Overs 24/20 20 Alt DB Snatches 50/35 15 Burpee Jump Overs 24/20 30 Alt DB Snatches 50/35 15 Burpee Jump Overs 24/20 40 Alt DB…

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