WOD Wednesday October 31st

Hey!!! The gym is open till 5 pm today. Happy Halloween! Dress up for the 4 pm class! You will win a thing if you win.

Warm up: Get ready to lift weights

10 Rounds for time of:

300 Meter row

1 Clean + 1 hang power clean + 2 Front squats (Unbroken)

Start @ kinda heavy and go up in weight every 2 rounds. 4 total weight changes.

The goal is to end at a weight that you think you might fail at. (but make it)

WOD Tuesday November 21st

Warm up: 500 meter row / Handstand hold x 30 sec / Bar hang x max time in 1 minute

  1. Every 2 minutes for 16 minutes: 2 Strict presses + 3 push presses + 3 jerks

2. Max reps in 1 minute of these movements, rest 1 minute between efforts:

  1. Hang power clean @ 135 / 93

2. Tire flips

3. Parallette pass throughs

4. Russian twists with med ball

5. Front rack lunges @ 135 / 93

6. L sit ( hanging or on parallettes)

7. Rower pikes or ab wheel rollouts

8. Ball slams

Yo, yo, yo Merry Christmas! Check the holiday schedule to see when we are open.

Warm up # 1

1. Front Squat: 3,3

2. Back Squat: 3,3

* Use the same weight from last weeks doubles

3. In 8 minutes:

10 Thrusters @ 3/4 bodyweight

8 Hang Power cleans @ 3/4 bodyweight

6 Thrusters @ 3/4 bodyweight

4 Hang Power cleans @ 3/4 bodyweight

2 Thrusters @ 3/4 bodyweight

@ the 8 minute mark

100 Double unders

80 Sit ups

60 Double unders

40 Sit ups

20 Double unders

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WOD Wednesday October 29th

Yo. The gym is closing early on Friday. We will not have 6:30 class.

Warm up: 5 minutes of power clean technique / 5 minutes of jerk technique

For 30 minutes:

Minutes: 1,4,7,10,13,16,19,22,25,28 – Hang power clean x 2

Minutes: 2,5,8,11,14,17,20,23,26,29 – Kettlebell jumps x 6 (focus on jumping as high as possible)

Minutes: 3,6,9,12,15,18,21,24,27,30 – Power clean + jerk + jerk

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