Thursday, September 28, 2017

Thursday 9/28/2017 WOD

STRENGTH - Hang Clean:
2-2-2-2-2-2-2 (Climbing)

w/ 5 Ring Dips per set (Weighted)

WOD:
AMRAP (12 min)
-3 Clean (155/95)
-5 Toes to bar
-7 Push ups

*Bonus Work:

  • L sit
  • Hand stand

Wednesday, September 27, 2017

Wednesday 9/27/2017 WOD

STRENGTH - Deadlift:
3 X 10

DEATH BY: Pull Ups

WOD:
5 Rounds
-3 Hang Snatches
-6 OH Squats
-9 Burpees
-400 Run



Monday, September 25, 2017

Monday 09/25/2017 WOD

Strength - back squat:
6x2 back Squat @ 90+%
8/side Jump lunges
10 Ring Ab Rollouts


WOD - 4 Rounds:
200m Sprint Row
10 Glute Slider Raises
15 Goblet Squats
20 Knees to elbows


Thursday, September 21, 2017

Thursday 9/21/2017 WOD

STRENGTH - Front Squat:
4 X 8

SKILL:
Handstand Work

WOD:
5 Rounds - On the min stations. 2 ppl per station. One min rest btw stations.
-Farmers Carry
-Prowler Push
-Wall Ball
-Man Makers

Monday, September 18, 2017

Monday 9/18/2017 WOD

Strength - back squat:
4x4 back Squat @ 85%
8 bench hops
18 Mtn Sliders

WOD - 4-5 rounds:
400m Run
8/side one leg squats from bench
10 Slider push up tucks
8 burpee box jumps
10 Wall balls


Friday, September 1, 2017

Labor Day Schedule

LABOR DAY CLASS SCHEDULE - 10am ONLY!!!

So all members are able to get serious at the gym and spend time with family and friends, there will be only one class at 10am on Labor Day (Monday 9/4).

See you there!

Monday 1/15 WOD

Strength - Front Squat: 3 sets of 8 squats at 80% 3 sets of 8 Ab roll outs/slide outs WOD - 4 Rounds: OH Plates lunges down/back 30 Wa...