WOD 100216 SUNDAY
ATHLETE OF THE MONTH WOD “PARAVANO” 5 Rounds For Time 200m Run 10 Trusters 115/80 15 Plate Situps 25/15 20 Burpess CASH OUT 50 Cals on the Assault Bike – As Fast as possible
WOD 100116 SATURDAY
HERO WOD: “ABBATE” Run 1 mile 21 Clean and Jerks (135/95lbs) Run 800 meters 21 Clean and Jerks (135/95lbs) Run 1 mile
WOD 093016 FRIDAY
SKILL: Muscle Up Progressions WOD: 21-15-9 OH Squat (95/65lbs) Ring Dip Rest 3min 9–6–3 OH Squat (135/95lbs) Muscle Up
WOD 092916 THURSDAY
STRENGTH: Deadlifts 3X5 @ 65% 0f 1RM Accessory: Banded Good Mornings 3×12-15 RXD AMRAP 8min 6 Front Rack Lunges (135/95lbs) 12 DB Deadlifts (55/35lbs) FITNESS AMRAP 8min 6 Front Rack Lunges 12 DB Deadlifts
WOD 092816 WEDNESDAY
ATTENTION MEMBERS: DONT FORGET TONIGHT IS THE GYMNASTICS SEMINAR WITH COACH MICHELLE AT 7:30PM STRENGTH: Max Weight Prowler Push for 25m RXD: 15 Rounds 9 Lateral Barbell Jumps 7 Pushups 5 Front Squats (75/45lbs) FITNESS: 10 Rounds 9 Lateral Plate Jumps 7 Pushups 5 Front Squats