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