Warm up: 2 minutes on a thing / X walk / Seated good mornings
- Deadlift: 3 x 5 @ 77.5%
2. 30, 20, 10 Reps for time:
Ring Pushups
Lateral bench jumps
Overhead squats 75 / 53
Overhead squat
WOD Wednesday December 30th
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: Plate ground to overhead x 15 / 10 Tuck jumps / 5 Pullups
12 Rounds for Time:
1 Snatch + 2 Overhead Squats
6 Kneeling Squat Jumps
1 Muscle up + 2 Dips
6 Bar facing burpees
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
- 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
- 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
WOD Thursday November 19th
Warm up: PVC Pull throughs / Band work / Empty bar work
- Every 90 seconds x 10 sets: Drop snatch + Heaving snatch balance + Overhead squat
2. On a 16 minute timer:
Start with an 800 Meter Run
At the 6 minute mark do As many Rounds as possible in 10 minutes of:
6 Overhead Squats
8 Burpee box jump overs
12 Sit ups
WOD Monday November 9th
Warm up: 2 minutes of jump rope / 12 Kang squats / X walk x 10 steps in each direction
- Every 90 seconds for 10 sets:
1 Back squat
2. 10 Rounds for time:
6 Overhead squats
3 Muscle ups
WOD Monday August 24th
Warm up: Plate raises / Band work / Empty barbell work
Every minute on the minute for 20 minutes:
Odds: 1 Overhead squat
Evens: 1 Power snatch
2. For time:
25 Overhead squats @ 95 / 63
25 Pullups
25 Overhead squats @ 75 / 53
25 Pullups
WOD Monday August 17th
Warm up: Dynamic mobility / Empty bar work
- Every minute on the minute for 20 minutes:
Odds: 1 Overhead squat
Evens: 1 Power snatch
2. For time:
50, 40, 30, 20, 10
Pushups
Sit ups
20 Calorie row or bike or 200 meter run before each set of pushups
WOD Monday August 10th
Warm up: Plate raises / Band work / Empty barbell work
- Every minute on the minute for 20 minutes:
Odds: 2 Overhead squats
Evens: 2 Power snatches
2. For time:
50 Pushups
50 Sit ups
50 Air squats
500 Meter run
WOD Monday August 3rd
Warm up: Band work / Empty barbell work
- Every minute on the minute for 20 minutes:
Odds: 2 Overhead squats
Evens: 2 Power snatches
2. 20, 15, 10, 5 reps for time:
Overhead squats @ 75 / 53
Bar facing burpees
