Month: January 2019

1.31.19 Thursday

Strength: Bench Press Partner WOD AMRAP in 16 Mins Alt Rds 8 pull-ups 8 DB Snatches 50/35 8 burpees

1.30.19 Wednesday

Strength: Push Jerks WOD EMOTM For 18 Mins 1st Min: 7 Thrusters 95/65 2nd Min: (7-8-9-10-11-12) T2B 3rd Min 12 Box Jumps 24/20

1.29.19 Tuesday

Strength: Hang Power Cleans WOD WOD: AMRAP In 18 Mins 3-6-9-12-15-18-21-24….etc Hang power Cleans 135/95 Front Squat 135/95 HSPU Cal Row

1.28.19 Monday

Strength: Overhead Squats WOD 18.3 2 rounds for time of: •100 double-unders •20 overhead squats •100 double-unders •12 ring muscle-ups •100 double-unders •20 dumbbell snatches •100 double-unders •12 bar muscle-ups Time cap: 14 minutes Total Reps Possible: 928 Rx: Men perform 115-lb. OHS, 50-lb….

1.27.19 Sunday

1pm – 2:30pm Open Gym

1.26.19 Saturday

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

7.25.19 Friday

Strength: Deadlift WOD 10-1 Deadlift 255/175 HSPU Wall Balls 20/14 Cal Row

1.24.19 Thursday

Strength: Back Squats 1 Min Max Reps: Kipping Pull-ups Partner WOD Tag to switch 20/16 cal Row 20 sit-ups 20/16 cal bike 20 Box Jumps 24/20 20 K2C

1.23.2019 Wednesday

Strength: Push Jerks WOD EMOTM For 18 Mins 1st Min: 10 HSPU 2nd Min: 10 Alt dB Snatches 50/35 3rd Min: 25 Double Unders

1.22.19 Tuesday

Strength: Hang Power Snatch WOD AMRAP in 17 Mins 7 Hang Power Snatches 95/65 10 T2B 7 Overhead Squat 95/65 10 Wall Balls 20/14 10/7 Cal Row

%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this: