WOD 122217 FRIDAY
*All evening classes are running as scheduled. Drive safe!* RX+ 27-21- 15 THRUSTER (95/65) 5-4- 3 ROPE CLIMB RX 27-21- 15 THRUSTER (75/55) 4-3- 2 ROPE CLIMB FITNESS 27-21- 15 THRUSTER (45/35) 10-8- 6 SIT TO STAND ACCESSORY ALTERNATING TABATA ROW FOR CALORIES BENT BB ROW
WOD 122117 THURSDAY
RX+ 3 ROUNDS 800M RUN/1K ROW 50 PUSH UP 50 AB MAT SIT UP 30:00 cap RX 3 ROUNDS 800M RUN/1K ROW 35 PUSH UP 35 AB MAT SIT UP 30:00 cap FITNESS 3 ROUNDS 600M RUN/800M ROW 25 PUSH UP FROM KNEES/TO BOX 25 AB MAT SIT UP 30:00 capACCESSORY 3 ROUNDS FOR QUALITY […]
WOD 122017 WEDNESDAY
TEAMS OF 3 AMRAP 20 CALORIES ON ROWER PARTNER 1: ROW PARTNER 2: HANG FROM PULL UP BAR/BOTTOM OF RING ROW PARTNER 3: REST *ROTATE AS MUCH AS NEEDED IN ORDER TO GET THE MOST CALORIES ON THE ROWER*
WOD 121917 TUESDAY
RX+ 5 ROUNDS FOR TIME 15 SUMO DEADLIFT HIGH PULL (135/95) 15 HSPU RX 5 ROUNDS FOR TIME 15 SUMO DEADLIFT HIGH PULL (115/75) 10 HSPU FITNESS 5 ROUNDS FOR TIME 15 SUMO DEADLIFT HIGH PULL (95/65) 10 PIKE PUSH UP ACCESSORY SUPERSET 3 X 10 BULGARIAN SPLIT SQUAT (WEIGHTED IF POSSIBLE) 3 X 15 […]
WOD 121817 MONDAY
STRENGTH WEEK #7 DAY 1 BACK SQUAT 4 X 5 @72% 5 X 3 @ 82% BEHIND THE NECK SNATCH GRIP PUSH PRESS 6 X 3 DAY 2 SNATCH 4 X 2 @ 75% 4 X 2 @ 80% 4 X 1 @ 82% NOT TOUCH AND GO SNATCH BALANCE 4 X 1 @ 82% […]