WOD – For time:
100′ Walking Lunge
21 Pull Ups
21 Sit Ups
100′ Walking Lunge
18 Pull Ups
18 Sit Ups
100′ Walking Lunge
15 Pull Ups
15 Sit ups
100′ Walking Lunge
12 Pull Ups
12 Sit Ups
100′ Walking Lunge
9 Pull Ups
9 Sit Ups
100′ Walking Lunge
6 Pull Ups
6 Sit Ups
100′ Walking Lunge
Holiday Hours: 8AM Challenge, 9 and 10AM classes, 4,5,6pm classes, Challenge at 7PM. Strength: 5X5 Box Squats 21 – 18 – 15 – 12 – 9 Toes to Bar Wallballs (20/14) 50 Double-Unders after each round
3 R.F.T. ___________ 30 yd. 20 yd. 10 yd. Shuttle 25 K.B. S.D.H.P. 53/35 15 Floor Presses 135/95 20 K2E 10 Front-Racked Alternating Reverse Lunges 135/95 Same bar for Lunges and Floor Press
I am accepting catalog orders till Friday!! Bench Press 4×6 Partner WOD: 30 RFT 5 HSPU 4 Burpee to plate 3 KBS 70/53 2 TGU 45/30 100m Row
7PM class starts Wednesday night. Warm up: 2RDs at easy pace 1min Push Up Plank Hold 5 Push Up 10 Banded Pull Aparts 10 Banded Strict Press E2MOM for 12 min 6 Bench Press *Ascending weight throughout sets* For time: 3RDS 5 BMU (15 Pull Up + 10 Dips) 5 Power Snatches 155/105 3RDS…
For time: 30 Power Snatches 135/95 1 Mile Run ..right into… 30-20-10 KBS 70/53 Thruster 95/65 *35 min Cap*
Strength: Deadlifts 10 @ 55% 10 @ 65% 8 @ 75% 4 @ 85% 2 @ 95% For time: 150 Step-ups on a 20″/18″box Men use 25 pound dumbbells Women use 15 pound dumbbells Be sure to alternate legs on the up & down No hook grip on the dumbbells Try to use the muscle…