Category: WOD

WOD

1.9.19 Wednesday

strength: Push Jerks WOD EMOTM: 18 Mins 1st Min: 10 HSPU 2nd Min: 10 DB Snatches 50/35 3rd Min: 10 DB overhead Step Lunges 50/35

1.08.19 Tuesday

Strength: Back Squat WOD 5 Front Squat 155/105 10 T2B 15 Box Jumps 24/20 20/17 cal Row 25 K2C

1.07.19 Monday

Strength: Hang Power Cleans WOD 10-1 Hang Power Cleans 135/95 C2B 20-2 Wall Balls 20/14 V-ups

1.06.19 Sunday

1pm – 2:30pm Open Gym

1.5.18 Saturday

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

1.04.19 Friday

Strength: Deadlifts WOD AMRAP in 17 Mins 7 Deadlifts 255/175 7 T2B 7 Burpee Box Jumps 24/20 21 Double Unders 21 sit-ups

1.3.19 Thursday

Strength: Back Squats WOD “Troy 45” Partner WOD 2 Rounds: for time 45 Thrusters 95/65 45 Cal Row 45 HSPU 45 Double Unders Happy Birthday Troy!

1.2.19 Wednesday

Strength: Split Jerks WOD EMOTM For 18 Mins 1st Min: 3 Clean and Split Jerks 70% 2nd Min: 2/1 Ring muscle-ups 3rd Min: 10 burpees over DB

1/1/19 Tuesday

Happy New Year!! Gym is Closed

12.31.18 Monday

Strength: Front Squats WOD New Year’s Eve WOD AMRAP in 20 Mins 18 V-ups 15 Wall Balls 20/14 12/9 Cal Row 9 Front Squats 135/95 6 T2B 3 c2b All Classes today, except for the 6:30pm Class

12.30.18 Sunday

1pm – 2:30pm Open Gym Last Bro-session of the year!

12.29.18 Saturday

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

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