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Wednesday, November 30, 2016

Wednesday 11/30/16 WOD

Strength - Deadlift:
3 reps 85%, 1 rep 90%
3 reps 85%, 1 rep 93%
3 reps 85%, 1 rep 96%

WOD - 15 min AMRAP:
5 squat cleans 155/95
10 pull ups
15 box jumps

Monday, November 28, 2016

Monday 11/28/2016 WOD

Skill:
Dead hang pull ups - max reps

Strength - Deadlift:
5 sets of 5 reps at 85%
5 sets of 10 reps Slider plank saws

WOD:
 21-15-9
Front Squats (95/65)
Thrusters (95/65)
Pull ups


Wednesday, November 23, 2016

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Monday, November 21, 2016

Thanksgiving week schedule

Tuesday/Wednesday regular classes

Thursday - No classes  Enjoy your Thanksgiving!

Friday - Open gym 4-6pm

Saturday - 10am Come out and burn odd that extra turkey or second serving of pie!!!

Monday 11/21/2016 WOD



Strength - Back Squat:
Warm-up
Back Squat 8/6/4
Jump ups 3 sets of 8/side

Strength workout:                                                                                                                                      
6 Sets of Back Squat 2 reps @ 90%
6 sets of 6/side slider lunges


WOD - 5 Rounds:
10/side Split Squats
 10 T2B
10/side DB walking lunges
Sled Down and back