Warm up: 2 minutes on a thing / Warm up your snatch
32 Minute EMOM:
1 Power snatch
10 Toes to bar
1 Snatch
8 / 12 Calories on a thing
Toes to bar
WOD Friday January 8th
Warm up: 2 minutes on a thing / X walk x 10 steps in each direction /
- Deadlift: 3 x 5 @ 75%
2. For time:
8 Power snatches
10 GHD Sit ups
7 Power snatches
10 Toes to bar
6 Power snatches
10 GHD sit ups
5 Power snatches
10 Toes to bar
4 Power snatches
10 GHD sit ups
3 Power snatches
10 Toes to bar
2 Power snatches
10 GHD sit ups
1 Power snatch
10 Toes to bar
WOD Tuesday December 29th
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: 10 Push ups, 30 Second Plank, 10 Sit ups
1 . Every 3 minutes 6 sets (18 minutes):
3 Bench Press
6 Toes-to-bar
12/9 Calorie Bike
2 . 3 Rounds of:
Max Set of Pushups
50 Sit ups
*Score is # of Pushups
WOD Wednesday November 25th
Warm up: 400 Meter Run, Then: 2 Rounds of: 5 Behind the Neck Press, 5 Empty Bar Power Snatches, 5 Jumping Pull ups or Ring Rows
For time:
20 Rounds of:
1 Power snatch
5 Wallballs
15 Rounds of:
1 Snatch ( Heavier)
4 Box jump overs
10 Rounds of:
1 Power clean and jerk ( Heavier)
3 Toes to bar
5 Rounds of:
1 Power clean ( Heaviest )
2 Muscle ups
WOD Tuesday November 17th
Warm up: 1 minute plank / 20 air squats / Plate press / ankle mobility
- Handstand Pushup: 3 sets of max reps
2. Pistol practice: 3 sets of 10 reps each leg ( Goal is to do the hardest version of pistols you can)
*You are welcome to superset these
3. For time:
30 Shoulder to overhead @ bodyweight
30 GHD sit ups
20 Front squats @ bodyweight
20 Toes to bar
WOD Thursday November 5th
Warm up: 10 pushups / 10 bench dips / 10 plate raises
- Every 2:30 for 5 sets:
5 Bench press + 45 second plank
2. As many rounds as possible in 15 minutes of:
2 Cleans
10 Handstand pushups
2 Cleans
10 Toes to bar
WOD Monday October 26th
Warm up: 10 Hip Bridges, 1 Minute Wall sit, 10 Sit ups, 1 Minute in the Bottom of a Squat, 10 Kang Squats
- Every minute on the minute for 10 minutes:
1 Back squat @ heavier than last week.
2. 3 Rounds for time:
5 Clusters
15 Toes to bar
WOD Wednesday October 14th
Big event coming up in November! Check it out here
Warm up: Get ready to Snatch
For time:
10 Rounds of:
1 Power snatch
6 Burpees over the bar
10 Rounds of:
1 Muscle up
6 Wallballs
10 Rounds of:
1 Snatch
6 Toes to bar
WOD Thursday October 1st
Warm up: Dynamic moblity / High skips / Karaoke / Back pedal / butt kickers
- Every 4 minutes for 4 sets:
300 meter run
2. 6 Rounds for time:
12 Toes to bar
12 Wallballs
WOD Friday Sptember 25th
Warm up: 2 Rounds of: 12 Pushups / 6 Pullups / 12 Lunges
- Super set x 6 sets:
Bench press x 1
Pendlay Row x 10
2. 5 Rounds for time:
15 Deadlifts @ 135 / 93
10 Toes to bar
Remember how fast you ran 400 meters yesterday?
