W.O.D.

Happy New Year!!!!
~open gym~

WOD:
17 Min AMRAP:
7 Goblet Squats (53/35)
7 Burpees Over Bar
7 Push Press (95/65)
7 Burpees Over Bar

For Time
Buy In:
50 Wall Balls (20/14)
Then:
3 Rounds of:
400 m Run
50 Bar Hops
Then, Cash Out:
50 Lunges

Team WOD:
*In teams of 3:
9000 m Row
300 Wall Balls (20/14)
* Only 2 athletes can work at a time, break up reps anyway you like
** If a team of 4, (12,000 m row and 400 wall balls), only 2 athletes work at a time

WOD:
12 Minute AMRAP:
9 Double Unders
6 Pull-Ups
3 Box Step Overs (53/35)
1 Wall Walk

Classes: 5 am, 6 am, 8 am, 4:30 pm & 5:30

Open Gym

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 (20/24)
5) Power Snatch (95/65)
6) Air Squats
7) Toes 2 Bar
8) Burpees
9) Hang Cleans (95/65)
10) Deadlift (95/65)
11) Ring Dips
12) Thrusters (95/65)

One partner chips away at the movements while the other partner Runs 150 m. The WOD is performed just like the song. Don’t worry, we will explain.


Classes: 6 am, 9 am

WOD:
4 Tabatas:
* Heels to Heaven
* Floor Press (115/85)
* Hallow Rock
* Air Squats

Classes: 5 am, 6 am, 8 am, 4:30 pm & 5:30

Partner WOD:
100 Deadlifts (95/65)
100 m Run (Together)
100 Hang Cleans (95/65)
200 m Run (Together)
100 Front Squats (95/65)
300 m Run (Together)
100 Barbell Push-Ups
400 m Run (Together)

Split reps evenly !!!!