Saturday, 12-1-18
Hero Wod
“Small”
3 RFT
1000 meter Row
50 Burpees
50 Box Jumps 24/20
800 meter Run
Hero Wod
“Small”
3 RFT
1000 meter Row
50 Burpees
50 Box Jumps 24/20
800 meter Run
I need a head count for the BBQ…please sign up. Strength: Hang Snatches 5-4-3-3-2-1 Ryan will be leaving us for a while….so he created this Wod for us and is doing it at the 4, 5 and 6PM classes!!!! “The Ryanator” 400m Run 30 Alt DB Squat Snatches 55/35 10 Alt Pistols 400m…
Strength: 10 min EMOM Even: 5 M/U’s Odd: 2 Deadlifts @ 85% WOD: 7RFT- 15- Wall Ball 20/14 12- t2b 9- Burpees
Muscle up Skill Work for 20 min 15 min AMRAP 50 ‘ Farmers Carry 53/35 25 Med ball Twists 15 DB Snatch 50/35 10 Push up Shoulder taps
MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M. W.O.D. – For time : 50 – Walking Lunges 40 – Box Jumps 24/20 30 – K2E 200m Run 10 Pull-ups (IN BETWEEN EACH EXERCISE 5 BACK SQUATS) 80% OF 1 RMEP MAX
Strength/Skill – Man Makers We recently purchased a 1000lbs of new dumbells to add to our equipment collection. They are hex dumbbells. THEY ARE NOT MADE OF RUBBER, therefore please DO NOT drop or slam them to the ground at the end of your set. Thank you. 3 Rounds of: 7 Man Makers 20 Knees…
Tuesday’s WOD has a portion outside. Bring appropriate clothing. The high will be 63 with winds 4-7 m.p.h. Morning crew it will be a little cooler in the A.M. Strength/Skill – Heaving Snatch Balance For time: 3 Snatch complex, 95# (65#) 30 Ring dips 2 Snatch complex, 95# (65#) 20 Ring dips 1 Snatch complex,…