1.22.18

January 21, 2018

Warm Up

Strength: Squat/ Snatch/ Pull Up

Wod
3 x 4 min rounds
400m Run
10 T2b
20 goblet squat (55/35)
30 KB Snatch (15L/15R)

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1.18.18

January 17, 2018

Warm Up

Wod
30 Min AMRAP
Lunge x 25
Then 3 Rounds
Deadlift x 3 (275/185)
Box Jump x 5 (30/24)
Pull Up x 7
Sit Up x 10

*After each round completed increase lunges by 25
Ex. Lunge 25 then 3 rounds of DL, BJ, PU, SU. Lunge 50 then 3 rounds… t

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1.17.18

January 16, 2018

NO 5:30 AM CLASS

Warm Up

Strength: Front Squat/ Cleans/ Clean Pulls

Wod
21-15-9
Power Clean (115/75)
KBS (55/35)
Calorie Row

*Due to close Tuesday will repeat Wod. Morning crew if you come in the afternoon you will have a second option.

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1.16.18

January 15, 2018

Warm Up

Strength: BHN Jerk/ Power Snatch/ Push Press

Wod
21-15-9
Power Clean (115/75)
KBS (55/35)
Calorie Row

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1.15.18

January 14, 2018

Warm Up

Strength: Snatch/ Pull Ups/ Back Squat

WoD
10,9,8...1
OHS (95/65)
Barbell Burpee

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1.11.18

January 10, 2018

Warm Up

Wod
Wod
5 Muscle Ups
20 DB Thrusters (35s/25s)
25 DB Russian Twist/ side
30 DB Walking lunge (35s/25s)
35 Arm haulers
40 Wall Balls (20/14)
45 Double Unders
50 cal row
45 Double Unders
40 Wall Balls (20/14)
35 Arm Hauler
30 DB Walk

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1.10.18

January 9, 2018

Warm Up

Strength: Clean Pull/ Cleans/ Front Squat

Wod:
600 Meter Run
40 Box Jumps (24″/20″)
40 Sit Ups
40 KBS (55/35)
600 Meter Run

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1.9.18

January 8, 2018

Warm Up

Strength: BTN Jerk/ Power Snatch/ Push Press

Wod:
HSPU x 12-9-6
T2B x 24-18-12
Dubs x 48-36-24

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1.8.18

January 7, 2018

Warm Up

Strength: Snatch/ Squat/ Pull-ups

Wod
3- 4 min rounds
400 m run
AMRAP
10 Hang Power Snatch (95/65)
10 OHS (95/65)
10 Pull Ups

Must run 400 m beginning of each round. Pick up where you left off after then run

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1.4.18

January 3, 2018

Warm Up

Wod
10- 3 min rounds
*No rest b/w rds, alt a:b

A) Run 350 m
Pull up x 10
B) 3 rounds:
Box Jumps x 3 (30/24)
Burpee x 5
Front Squat x 7 (95/65)

*Score= # or rounds completed
-Must complete at lease the run (A) and 2 rds (B) or ded

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