Friday012916
•••
8 min AMRAP, rest 2 min, 6 min AMRAP.
36 double unders
9 Toes to bar
6 Burpee broad jumps
Friday012916
•••
8 min AMRAP, rest 2 min, 6 min AMRAP.
36 double unders
9 Toes to bar
6 Burpee broad jumps
Thursday012816
•••
18-12-6
Squat clean 135/95
Box jump overs 24/20
•••
*There will also be a cash out to this WOD which will vary from class to class.
Wednesday012716
•••
In 15 minutes, establish 10 rm deadlift.
Rest 5 minutes
15 min AMRAP
5 Overhead squats
10 burpees
15 situps
Tuesday 012616
•••
12 min AMRAP
4 muscle ups
8 hspu
12 American swings 70/50
Monday 012516
•••
4 RFT
30 double unders
3 power cleans 155/105
3 front squats 155/105
3 push jerks 155/105
Friday’s WOD will be a dice game! That’s right, get excited.
•••
The you will learn the particulars of the WOD when you get there… But bring your ropes, wrist wraps, and neon accessories!
Thursday012116
•••
3 rounds for time, of:
20 chest-to-bar pull-ups
30 wall-ball shots, 20-lb. ball
40 push-ups
*Rest 3 minutes between rounds
Wednesday012016
•••
21-15-9
Deadlift 225/155
Knees to elbows
Tuesday011916
•••
E4MOM for 5 rounds
10 push press, AHAP
12 hollow rocks
Monday011816
•••
3 rounds for time of:
40 air squats
20 box jumps
10 clean and jerks 135/95