Month: February 2018

STRENGTH:
Bench Press

WOD:
50(500m),40(400m),30(300m),20(200m),10(100m):
Sit-Ups
Air Squats
Run

Partner WOD:
24 minute AMRAP:

Partner A does:
  8 Thrusters (95/65)
10 Burpees
10 Power Cleans (95/65)
  8 Wall Balls (24/20)

Partner B does:
Run 300 m

STRENGTH:
15 Minute EMOM:
Power Snatch
OH Squat
Rope Climbs / Ring Rows
Sit-Ups

WOD:
7 Minute AMRAP:
3 Squat Cleans (135/95)
5 Chest 2 Bar Pull-ups

           PRESIDENTS DAY

NO SCHEDULED CLASSES TODAY !!!

OPEN GYM ( ALL DAY ) STARTS AT 9:00

Partner WOD:

Partner A does:
5 Power Cleans (95/65)
5 Bent O/ Rows (95/65)
5 Front squats (95/65)

Partner B does:
Sit-Ups

Partners switch once Partner A has completed all barbell movements.
The wod is complete when a total of "600" sit-ups is completed !!!!

STRENGTH:
EMOM
Ring Dips
B/O Rows

WOD:
  7 Rounds:
10 Push Press (95/65)
10 Pull-Ups
Run 150 m

Partner WOD:
25 Minute AMRAP:

Partner A does:
2 Power Cleans (115/85)
3 Front Squats (115/85)
4 Shoulder 2 OH (115/85)
5 Back Squats (115/85)

Partner B does:
Run 200 m

Partner B picks up where Partner A leaves off 

STRENGTH:
Work on Weakness

WOD:
50 KB Swings (53/35)
40 Sit-Ups
30 Air Squats
20 Push Press (95/65)
10 Pull-Ups
20 Push Press
30 Air Squats
40 Sit-Ups
50 KB Swings (53/35)

Partner WOD:
24 Minute AMRAP:
100 Hang Cleans (95/65)
100 Push Ups
100 Wall Balls (20/14)
100 Burpees
100 Box Jumps (24/20)

Split reps evenly, only one partner works at a time