Saturday, 1-4-20
Dodgeball and then skills.
3 Rounds
1 Min- Med Ball Twist 20/14
1 Min- Deadlift 95/65
1 Min- Med Ball Clean 20/14
1 Min- DB Snatches 50/35
1 Min- Weighted Walking Lunges
1 Min – Rest
Dodgeball and then skills.
3 Rounds
1 Min- Med Ball Twist 20/14
1 Min- Deadlift 95/65
1 Min- Med Ball Clean 20/14
1 Min- DB Snatches 50/35
1 Min- Weighted Walking Lunges
1 Min – Rest
There are rope ascents in the warm up. Bring socks. Strength/Skill -3 Push Press + 2 Push Jerk x 3 10 Rounds for time: 5 Push Jerk (155/113) 3 Muscle-ups 100m run 50 m forwards 50 m backwards
Strength: 2 Hang Power Snatch + 1 Power Snatch x5 65-75% 1 RM Power Snatch 21-15-9 Front Squat 185/115 (from the ground) Weighted Sit Up 70/50
I have Tribal Game’s Tickets. Please see me if you pre-ordered. 7 RFT: 40 D/U 10 Burpee Broad Jumps 3 Deadlifts 275/205 100m Farmers Carry 45/30
Closed Thanksgiving. Friday 8 and 9 am classes only. EMOM 20: Even: 2 Power Snatches + 1 Hang Squat Snatch + 1 OHS @ 70% of weakest movement Odd: 12 KBS 70/53 Front Squats Every 1:30 for 9min (6 sets) 3 Back Squat w/ pause for 5sec in bottom on first rep, then 2 regular…
8 and 9 AM classes today! Closed Tomorrow. 12 Days of Christmas 100m Run 2 DB Snatches 53/35 3 DB Thrusters 4 MU 5 Burpees 6 T2B 7 Med Ball Cleans 8 KBS 53/35 9 Goblet Squat 53/35 10 HSPU/ Push Presses 11 Wall Balls 20/14 12 MM Best ugly sweater to wod in…
6,7 and 8 AM classes only. Closed tomorrow 12-25! “12 Days of Christmas WOD” 1 Min plank hold 2 Ring Dips 3 Push ups 4 Pull Ups 5 Burpee broad jumps 6 Squat Jumps 7 Box Jump overs 8 Kettlebell Swings 9 Toes to Bar 10 Walking Lunges (each leg) 11 Situps 12 Pistols (each…