Friday
122917
•••
1:30 per station, :30 rest, 2 Rounds
Bike
Sit-up
Sandbag Clean 150/90
Prowler Push 90/50
C2B Pullup
5 Min rest between rounds
Friday
122917
•••
1:30 per station, :30 rest, 2 Rounds
Bike
Sit-up
Sandbag Clean 150/90
Prowler Push 90/50
C2B Pullup
5 Min rest between rounds
Thursday
122817
•••
AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
Wednesday
122717
•••
AMRAP 6
15 American Swing 50/40
10 Front Squat 115/80
5 Burpee
Rest 5
AMRAP 6
15 American Swing 50/40
10 Front Squat 95/65
5 Burpee
For Tuesday we will have just one class at 11am. This will be a one hour class. Come prepared for a partner or team wod.
Friday
122217
•••
“12 days of Christmas”
1 power snatch 115/85
2 ring dips
3 burpees
4 pullups
5 toes to bar
6 push-ups
7 air squats
8 KB lunges 50/40
9 lateral jumps
10 wall ball 20/14
11 american KB swings 50/40
12 thrusters 115/85
Thursday
12211
•••
Deadlift 3rm
•••
21-15-9
Deadlift
Box Jump
Wednesday
122017
•••
5 Rounds, every 4:00
14/10 Calories
20 Air Squats
7 Clean and Jerks 115/80
Tuesday
121917
•••
Overhead Squat
Heavy 3
•
followed by…
•
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)
Monday
121817
•••
“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders
From 081017
Friday
121517
•••
Tabata
8 Rounds of :20 On / :10 Off
Bike
Sit-up
Air Squat