Month: December 2017

WOD:
20 Rounds:
1 Wall Walk
2 Clean and Jerks (135/95)
3 Burpees

STRENGTH:
Bench Press

WOD:
7 Rounds:
7 Hang Cleans (115/85)
7 Back Squats (115/85)
25 Double Unders

STRENGTH:
Clean and Jerk

WOD:
15 Minute Ascending Ladder (by 2′):
Push Press (95/65)
Box Jumps (24/20)
Weighted Sit-Ups (45/25)

9:00 am class only today

Open Gym rest of Day

Revised Schedule for week: ( Open Gym between classes )
Wedenesday-6:00 am, 9:00 am and 4:30pm. 5:30pm
Thursday- 6:00am, 9:00am and 4:30 pm, 5:30 pm
Friday- 5:00am, 9:00am, 4:30pm

MERRY CHRISTMAS !!!!

No classes today

Partner WOD:

“12 Days of CHRISTMAS”
1) Bear Complex (95/65)
2) HSPU’s
3) SDHP (95/65)
4 Box Jumps (24/20)
5) Power Snatch (95/65)
6) Air Squats
7) Toes 2 Bar
8) Burpees
9) Hang Cleans (95/65)
10) Deadlifts (95/65)
11) Ring Dips
12 Thrusters (95/65)

One partner will chip away at the “12 days”, while the other runs 150 m.

Partner WOD:
5 Rounds of:
20 Front Squats (95/65)
20 Front Rack Lunges (95/65)
40 Wall Balls (20/14)
50 Box Jumps (24/20)

Partner WOD:
 20 Minutes of:
100 Air Squats
100 Shoulder 2 OH (95/65)
 60 Back Squats (95/65)
 60 Hang Snatches (95/65)
 20 Burpee Pull-Ups (95/65)
 20 Weighted Sit-Ups (45/25)

Split reps evenly !!!

STRENGTH:
Tabata (Sit-Ups)

Partner WOD:
20 Minutes of max :
Wall Balls (20/14)

Only one partner works at a time !!!