Monday, 2-20-17
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
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
MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M. Strength -Power Snatches 5-5-5-5 W.O.D. -Weight….it’s running “FRAN”!!!! 21-15-9 Thrusters 95/65 Pull-ups 290m run 45/25lb plate between ever round. Weight its running Fran, get it….lol, lol!!!!
WOD AND WINE FRIDAY NIGHT! 4 Rounds – AFAP! Run 400m / Rest 1:00 Run 200m / Rest 3:00 10×3 Deadlift 75-85% *Scale as needed*
Deadlift-9 sets 3×3 @ 75% of 1 RM 3×3 @ 82.5% 3×3 @ 87.5% 4 RFT 30 Wall Ball 20/14 20 Deadlifts 185/125 10 HR Push Up * 18 min Cap*
Strength/Skill – 5 rep max on TnG Push Press 5 R.F.T. 15 Thrusters 95/65 15 C2B Pull-ups Rest one minute between rounds
REMINDER: 6&7AM CLASSES. REGULAR PM CLASSES! Strength/Skill – 3 TnG Snatches x 5 AMRAP in 6 minutes: 20 KB Snatch – 10L/10R (35#/53#) 15 Sit ups (GHD is RX) 20 1-arm KB Thursters – 10L/10R (35#/53#) 15 Pike sit ups 20 1-Arm KB Swings – 10L/10R (35#/53#) 20 Lateral box jump-over Rest 2 minutes. Complete…
Team WOD tomorrow -“300” Teams of three Strength/Skill – Thrusters 15 min AMRAP 10 Thrusters 95/65 10 Hand release push-ups There will be a Memorial Day “Paleo” BBQ on Saturday, May 26 for members and family following the WOD. Bring your favorite Paleo dish. Please sign-up so we can have a head count.