WOD 12/8/18
Power Clean 3-3-3-3 Then: 15 min Amrap of: 8 DB Snatches Alternating 50/35 6 One Arm DB Thrusters (3L/3R) 50/35 4 DB Weighted Pullups 50/35 Post Loads and Times to ZEN and Comments:
WOD 12/6/18
Push Press 3-3-3 Then: 7 Rds for time of: 7 Push Press (135/93) 7 Burpee Pullups 7 Front Rack lunges (135/93) 7 Box Jumps Post Loads and Times to ZEN and Comments:
WOD 11/29/18
Deadlift 3-3-3 Then: 12 Min Ladder 3 Thrusters 95/63 3 Power Snatch 95/63 3 Toes to Bar 6 Thruster 6 Power Snatch 6 Toes to Bar 9 Thrusters 9 Power Snatch 9 Toes to Bar 12 Thrusters 12 Power Snatch 12 Toes to Bar 15 Thruster 15 Power
WOD 11/22/18
Happy WODS-GIVING A Thanksgiving Event with All the Ladies 8AM AND 10AM CLASSES ONLY TODAY Menu and Instructions Appetizers with Fran: 800 meter run To Fran’s 1 Helping of: 15 Thrusters 15 Pullups 1st Course with Kelly: 600 meter run to Kelly’s 1 Plate of: 30 wall balls
WOD 11/15/18
Hang Clean 2-2-2 Then: Nasty Girls: 3 Rounds For Time 50 Air Squats 7 Muscle-Ups 10 Hang Power Cleans 135/95 Post Loads and Times to ZEN and Comments:
WOD 11/8/18
Jerk 3×3 Then 6 Rounds of: 200 Meter Run 7 Clean and Jerk 135/93 10 Toes Through Ring Post Loads and Times to Zen and Comments:
WOD 11/3/18
DeadLift 3-3-3 Then: 21-15-9-15-21 Dumbell Burpee Deadlift 50/35 Box Jumps 24/20 Post Loads and Time to ZEN and Comments:
WOD 11/1/18
Back Squat 3-3-3 Then 21-15-9 reps of: Front Squats 115#/83# Burpee Pull-ups Post Loads and Time to ZEN and Comments:
WOD 10/25/18
Snatch 2-2-2 Then 13 Min AMRAP of: 7 Power Snatch 135/93 8 Front Rack Lunges 135/93 9 Toes to bar Post Loads and Times to ZEN and Comments:
WOD 10/18/18
Front Squat 3×5 Then: 30 Med Ball Cleans (20/15) 30 Dips 30 Med Ball Cleans 30 Pullups 30 Med Ball Cleans 30 Pushups 30 Med Ball Cleans Post Loads and Times to Zen and Comments:
WOD 10/13/18
DeadLift 3-3-3 Then: In 15 Min: Perform a 750 Meter Row Then an AMRAP of: 12 Wall Balls 9 KB Swing 2 Pood/1.5 pood 6 Burpees Post Loads and Times to ZEN and Comments:
WOD 10/11/18
Front Squat 3×5 Then: 5 rounds of: 7 Burpee Pullups 10 Power Snatch 95/63 21 Double Unders Post Loads and Times to Zen and Comments: