WOD 12/11/16 – NO OLY CLASS
9am – 11am: Open Gym 11am: Endurance 20 min AMRAP: 20 Burpee Pullups 15 OHS, 95/63 20 Situps *REST... Read More
WOD 12/10/16
“Hate Your Plate” Fight Gone Bad style with 1 minute stations 3 rounds Plate pushes 45/25 (think sled low handles but worse) Plate Ground to... Read More
WOD 12/9/16
WWPF 120 cal row 60 Alt Box Jumps 40 Shoulder 2 OH, 135/93 (complete reps anyway) 20 Synchronized Toes 2 Bar 80 cal row 60... Read More
WOD 12/8/16
Power Clean 2-2-2 Then: 50 Double Unders 10 Power Clean (165/113) 10 HSPU 40 Double Unders 8 Power Clean 8 HSPU 30 Double... Read More
WOD 12/7/16
Bench Press: 3 x 3 Front Plank: 3 x ME Then… EMOM 14 Minutes: Even: 15 Wall Ball Shots, 20/14 Odd: 2 Rope Climbs OR... Read More
WOD 12/6/16
EMOM 5 Minutes 1 Snatch 2 Hang Snatch *To be done as a complex* Then… AMRAP 15 Minutes 60 Bar Facing Burpees 30 OHS 115/83... Read More
WOD 12/5/16
1A: Bulgarian Split Squats: 3X8 (per leg) 1B: single Arm press: 3X8 (per arm) Then… KB Clean & Jerk (L+R) 53/35: 10-9-8-7-6-5-4-3-2-1... Read More
WOD: 12/4/16
10am: Oly Class 11am: Endurance 5 Rounds 400m Run 30 DU 10 Strict Pullups Foose and The Hulk during WWPF
WOD 12/3/16
Front Squat 5-5-5 Then 7 Rounds of: 10 Wall Balls 10 Ring Pushups 10 Wall ball Situps Post Loads and Times... Read More
WOD 12/2/16
WWPF 42 Deadlifts, 225/153 42 Planking Burpees 30 Deadlifts, 275/203 30 Planking Burpees 18 Deadlifts, 305/233 18 Planking Burpees Cash Out: 30 Ring MU New... Read More