WOD Thursday February 4th

Warm up: 3 rounds 10 lunges / 8 ghd sit ups

  1. Front rack lunge: 3 x 6 each leg

2. As many rounds as possible in 5 minutes:

10 Calorie effort on a thing

10 Hang power snatches @ 75 / 53

Rest 2 Minutes

As many rounds as possible in 5 minutes:

10 Calorie effort on a different thing

10 Hang snatches @ 75 / 53

Rest 2 Minutes

As many rounds as possible in 5 minutes:

10 Calorie effort on a different thing

10 Overhead squats @ 75 / 53

 

WOD Monday December 28th

Hey, Holiday hours for this week are:

Monday: Normal

Tuesday: Normal

Wednesday: Normal

Thursday: Last class @ 4:30

Friday: Closed

Weekend: Normal hours

Warm up: 2 minutes of jump rope / 10 Kang squats / 10 BTN push presses

  1. Every 3 Minutes for 5 sets:

1 Overhead squat

3 Front squats

5 Back squats

*You are welcome to change weights whenever you want.

(Example: 155 Overhead squat, 185 Front squat, 225 back squat)

2. For time:

20 Shoulder to overhead @ heavy

15 Strict pullups

10 Shoulder to overhead @ heavier

5 Strict pullups

*Don’t be the person who tries to go from a rack. Blech.

 

WOD Thursday December 10th

Warm up: 30 jumping jacks / 20 Mountain climbers / 10 tuck jumps

  1. Every minute on the minute for 15 Minutes:

Minute 1. Swimming frog x 10

Minute 2.Bulgarian split squat x 6 each leg

Minute 3. Seated plate press x 15

2. 5 Rounds for time of:

10 Pullups

Round 1 – 8 strict, 2 kipping 

Round 2 – 6 strict, 4 kipping 

Round 3 – 4 strict, 6 kipping 

Round 4 – 2 strict 8 kipping 

Round 5 – 10 kipping

15 Front squats @ 115 / 83