Wod
60 Alternating Dumbbell snatch 50/35
50 Push Press 115/75
40 Hang power clean 135/95
30 Front squats 155/105
200 M run with dumbbell
Post Wod
10 sets of 10 second
Hollow rock
Thursday. Open gym 9-12
Wod
10 Minute Amrap
7 Dead lifts 225/155
10 Burpees over bar
3 Minute rest
10 Minute Amrap
7 Toes to bar
200 M run
3 Minute rest
10 Minute Amrap
5 Handstand Push ups
10 back rack lunges 135/95
Wednesday
Lift:
5 sets of 5 reps
Overhead squat
wod
5 rounds of
50 Double unders
20 Wall ball 20/14
10 Pull ups
Christmas eve 2018- classes 6,8,9,10
monday december 24,2018
wod: time cap is 40 minutes
Day 1: 1 Clean and jerk 155/105
Day 2: 2 Front Squats 155/105
Day 3: 3 muscleups
Day 4: 4 Pistols
Day 5: 5 toes to bar
Day 6: 6 Thrusters 155/105
Day 7: 7 Burpees over bar
Day 8: 8 Deadlifts 155/105
Day 9: 9 Handstand push-ups
Day 10: 10 Box jumps 30/24
Day 11: 11 hang cleans 155/105
Day 12: 12 weighted pullups 35/15- use kb
follow the song.
Be there on time in order to figure out modifications for movements that you will need.
workouts will start 15 minutes after the hour.
merry christmas!
Friday chipper- Christmas Eve 6,8,9,10
dec 21,2018
chipper
800 m run
10 rounds of :
15 kB swings 53/35
15 sit-ups with medball
15 air squats
then run 800 m
there will be classes on Christmas Eve
6 am 8 am 9 am 10 am