Category: WOD

WOD

12.28.18 Friday

Strength: Deadlifts WOD 50-40-30-20-10 Box jumps 24/20 Sit-ups 25-20-15-10-5 Deadlifts 185/125 DB snatches 50/35

12.27.18 Thursday

Strength: Bench Press Minute max: HSPU or push-up Releases WOD Partner WOD AMRAP in 20 Mins 20 cal Row 30 push-up Releases 20 Wall Balls 20/14 30 K2C

12.26.18 Wednesday

Strength: Clean and Jerks WOD EMOTM For 18 Mins 1st Min 5 Clean and Jerks 65% 2nd Min 10 pull-ups 3rd Min 20 Double Unders

12.24.18 Monday

Strength: Front Squats WOD AMRAP in 20 Mins 5 Front Squats 155/105 10 T2B 15/12 cal Row 20 v-ups

12.23.18 Sunday

Gym is closed

12.22.18 Saturday

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

12.21.18 Friday

Strength: Deadlifts WOD 10/5 ring muscle-ups Then.. 1-10 Deadlifts 225/155 Deficit HSPU 2-20 V-ups Finish with 5 legless or 10 Rope Climbs

12.20.18

Strength: Back Squats Partner WOD AMRAP in 17 Mins Alt Rds 7 Front Squats 135/95 14 Overhead Step Lunges DB 50/35 10/7 cal Row

12.19.18 Wednesday

Strength: Bench Press WOD EMOTM For 18 Mins 1st Min 12 Alt DB Snatches 50/35 2nd Min 12 Box Jumps 24/20 3rd Mins 24 Double Unders

12.18.18 Tuesday

Strength: Hang Squat Clean WOD AMRAP in 18 Mins 4 Power Cleans 135/95 4 Hang Squat Cleans 135/95 4 Hang Power Clean 135/95 12 T2B 24 sit-ups 200 m row

12.17.18 Monday

Strength: Thrusters WOD 3 Rounds 10 Thrusters 95/65 10 pull-ups Rest 1 Min 3 Rounds 8 Thrusters 95/65 8 c2b Rest 1 Min 3 Rounds 10 Thrusters 95/65 10 lateral burpees over the bar

12.16.18 Sunday

Open Gym 1pm – 2:30pm

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