Friday will be a game wod. Come ready for the following:
•••
American Swings
Pistols
Knees to elbows
Box jumps
Friday will be a game wod. Come ready for the following:
•••
American Swings
Pistols
Knees to elbows
Box jumps
Thursday 033017
•••
For Time:
30 Calories
40 Power clean 95/65
50 Wall Balls 20/14
60 Burpees
•••
15 minute time cap
Wednesday032917
•••
Deadlift 5rm
•••
21-15-9-15-21
Thruster 95/65
Pullup
Tuesday032817
•••
40-30-20-10
KB Snatch
Double under
Sit-up
Monday032717
•••
Back squat 5rm
•••
AMRAP 13 min
15 deadlifts 135/95
12 hang power cleans
9 front squats
6 push jerks
3 thrusters
Friday’s WOD is…..
A surprise! Bring your ropes and learn the details at your class.
•••
6:30pm only:
17.510 rounds for time of:
9 thrusters, 95/65
35 double-unders
Thursday032317
•••
5 Min AMRAP
2 Rounds of Cindy
As many calories as possible in time remaining
•••
5 Min AMRAP
3 Rounds of Cindy
As many burpees as possible in time remaining
•••
5 Min AMRAP
Cindy
•••
Rest 3 minutes between rounds
Wednesday032217
•••
15 Minute AMRAP
21 Double Unders
15 Wallballs 20/14
9 Deadlifts 185/135
Tuesday032117
•••
5 RFT
10 Power Snatch 105/75
10 Burpees Over Bar
Monday032017
•••
Back squat 2rm
•••
3 RFT:
15 Deadlifts 185/135
12 Hang Power Cleans 185/135
9 Jerks 185/135
Rest 1 min between rounds