Thursday,3-14-19

“12 Days of Christmas WOD” 1 50m Sprint 2 Snatches 3 Wall Balls 4 Hang Squat Cleans 5 Bar Burpees 6 Squat Jumps 7 Box Jumps 8 Kettlebell Swings 9 Toes to Bar 10 Thrusters 11 Situps 12 Pistols (each leg) RX 95/65, 20/14, 2/1.5, 24/20 Adv 80/55, 16/10, 1.5/1, 20/20 Bgr 65/45, 14/10, 1/25#,…

Strength/Skill: Snatch Grip Deadlifts 5X3, Snatch Grip High Pulls 3X3 As many reps as possible in 3 minutes: 10 Burpee box jumps 24″(20″) 20 Pull ups 30 Air squats 40 Toes to bar 50 Wall balls 10ft. (20#/14#) 60 KB swings 24kg(16kg) 70 Double unders Rest 2 minutes As many reps as possible in 6…

No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 Partner WOD Saturday. Two on a team. Strength/Skill – Shoulder Press 5 R.F.T. 50′ – 45lb Barbell O.H. Walking Lunges (Knee gently kisses ground) 21 – Burpees WOD is outside. Bring long pants/knee pads and gloves if you are scared of…

Strength/Skill – •Front Squat – 65%x6, 70%x5, 75%x3, 70%x5 Don’t max out!! 5 – Wall Climbs 10 – Deadlifts 315/225 15 – Bar Facing Burpees 20 – C2B Pull-ups 25 – Pass Through’s 30 – KB Swings 53/35 35 – Wall Balls 20/14 40 – D/U’s 45 – K.B. Walking Lunges 53/35 (One Bell) 50…

8 and 9 am classes only. Closed tomorrow.   With a partner   12 Days of Christmas 1- 100 m Run 2- Sq. Snatches 155/105 3- Thrusters 155/105 4- Burpee 5- T2B 6- C2B Pull Ups 7- KBS 53/35 8- Goblet Squats 53/35 9- Jumping Squats 10- HSPU 2:1 11- Power Clean & Jerk 155/105…

Warm up: 2RDs at easy pace 5 behind the neck snatch grip push press 7 Muscle Snatch 7 Low Hang Power Snatch 10 Air Squats 12 Min EMOM Min 1 & 2 – 3 Power Snatches @ 50% of 1RM Min 3 & 4 – 3 Power Snatches @ 55% Min 5 & 6 –…