Category: Uncategorized

12.7.16 Wednesday 

Strength: Power Snatches/ Push Jerks  WOD  AMRAP in 7 1/2 minutes  5 Power Snatches 95/65 15 Box Jumps 24/20 1 Rope Climb

12.5.16 Monday 

Strength: Clean and Jerks  WOD AMRAP in 15 mins  5 clean and jerks 135/95 (Stay with bar) 10 Pull-ups  15 Sit-ups  20 Double Unders

12.3.16 Saturday 

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

12.2.16 Friday 

Strength: Deadlifts  WOD  AMRAP in 14 mins  7 deadlifts 255/175 7 C2B  7 HSPU  14 Step Lunges  21 Double Unders

12.1.16 Thursday 

Strength: Hang Power Cleans  Partner WOD  AMRAP in 15 mins  5 Hang Power Cleans 135/95  10 Box Jumps 24/20  250 m Row  (Alt rounds/must tag) 

11.30.16 Wednesday 

WLW Min 0-8 (1 squat snatches @ 85%of 1RM Min 8-13 warm-up to 85% 1RM Squat Clean & Split Jerk  Min 13-20 (1 squat Clean and Split Jerk @ 85% of 1RM  WOD  AMRAP in 7 1/2 mins  15 K2C  15 Sit-ups  15 Double Unders

11.29.16 Tuesday 

Strength: Front Squats  WOD  21-15-9  Front squats 135/95  Pull-ups   W/ a 400 m run at the end of each round

11.28.16 Monday 

Strength: Push Jerks  WOD  12 Burpees  12 Thrusters 115/75 12 Burpees  12 Power Snatches 115/75 12 Burpees  12 Push Jerks 115/75  12 Burpees  12 Hang Squat Cleans 115/75  12 Burpees  12 Overhead Squats 115/75 

11.26.16 Saturday 

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

11.25.16 Black Friday 

10am Black Friday Hero WOD  “Zimmerman” AMRAP in 25 minutes: • 11 Chest-to-bar pull-ups • 2 Deadlifts, 315 pounds • 10 Handstand push-ups Or “Bradley” 10 rounds for time of: • Sprint 100 meters • 10 Pull-ups • Sprint 100 meters • 10 Burpees…

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