WOD February 17, 2020

NORMAL SCHEDULE TODAY!
DAY 17 of 50 burpees a day February
*6:30pm Powerlifting with Lily

A.
Strength:
Front Squat 7×3 @ 85%

B.
MetCon:
5 rounds
25 air squat
15 hand release push up
8 ring dip

WOD February 16, 2020

DAY 16 of 50 Burpees a day February
*$10 @ 10am community class, open to drop ins of all levels!
*11-12:30pm Huskie Mash Up triple WOD

10am WOD:
5 rounds
16 push press (95/65)
12 toe2bar
-REST 5 MIN
1 round
1000m row
800m run

WOD February 15, 2020

*9am members WOD
*$10 @ 10am community workout, open to all levels!

WOD:
15 min AMRAP
8 burpee box jump over (24/20)
8 pull up
150m run

WOD February 14, 2020

HAPPY VALENTINES DAY! LOVE LOVE LOVE.

Partner WOD:
“Chocolate Chipper”
50 burpee
100 wallball (20/14)
100 kettlebell swing (53/35)
100 double under
100 knees 2 elbows
50 burpee

WOD February 13, 2020

*6:30pm Olympic Lifting with Buck
*Day 13 of 50 burpees a day

A.
Strength and Skill:
Power Clean and Jerk
2-2-2-2-2..build to heavy double
(12 min)

B.
MetCon:
3 rounds
15 power clean (135/95)
400m run

WOD February 12, 2020

DAY 12 of 50 Burpees a day.
*6:40pm candlelight yoga mobility with Noelle, unwind and improve your recovery.

A. Skill/Speed:
500m row time trial

B. Skill/Speed:
100 abmat sit ups for time

C. Strength:
Back Rack Lunge
4×4 @ 75%
(15 min)

WOD February 11, 2020

DAY 30. well done. what now?
DAY 11 of 50 burpees a day February. Do burpees still intimidate you?
*6:30pm Gymnastics with Alejandro

WOD: “Chelsea”
EMOM in 30 minutes
5 pull ups
10 Push-Ups
15 Air squat

Every minute on the minute (EMOM) for 30 minutes, perform 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats. If there is any time left in each minute, rest until the next minute starts.

Score is the number of rounds finished in 30 minutes, with the best possible score being 30 rounds. For the rounds to count, they must be performed every minute on the minute.


WOD February 10, 2020

*DAY 29. Your liver thanks you. Even if all you’ve done this past month is to cut back on alcohol and sugar it is still a win.
*DAY 10 of 50 burpees a day February! #burpeemasters
*6:30pm Powerlifting with Lily

A. Skill:
The Handstand push up
2x :30 inversion hold
3x :10 eccentric descend from lockout to top of head
4x strict HSPU
5x kipping HSPU
(15 min)

B. Strength:
The Deadlift
4-4-4-4…75%
(10 min)

C. MetCon:
“Diane”
21-15-9
Deadlift (225/155)
Handstand Push up
(10 min time cap)

WOD February 9, 2020

*$10 @ 10am community workout, open to all levels!
*11-12:30pm Huskie Mash Up triple WOD

10am WOD:
800m run buy in,
then:
4 rounds
16 push press (95/65)
14 front squat
12 pull up
then:
800m run close out

WOD February 8, 2020

*9am members WOD
*$10 @ 10am Community workout, open to all levels!

WOD:
Partner Chipper
100 med ball sit ups (20/14)
100 wallballs
100 kettlebell swing (53/35)
100 box jumps (24/20)