WOD January 18th, 2018

Great Job to all of you sticking it out on the whole30, it is true self-discipline and strength.

Strength:

Front rack lunge

6×6 @ 65-70%

WOD:

12 min AMRAP

12 box jump (24/20)

12 kettlebell swing (53/35)

12 toe2bar

WOD January 17th, 2008

Skill:

Bar Muscle up drills and practice

WOD:

6 rounds

5 hang power snatch (95/65)

3 wallwalks (Rx=nose to wall)

2 bar muscle up

WOD January 16th, 2018

A.

Back Squat

5-4-3-3-3-3-3  building

 

B.

2 rounds

40 back squat (75/55)

50 ft sled push (5×45/4×45)

400m run

 

WOD January 14th, 2018

*10am FREE community class

**11am monster mash up advanced class

10am WOD:

5 rounds

12 farmer lunge (100/70)

40 double under

16 abmat sit up

WOD January 13th, 2018

*9am members Class

**10am FREE community “get your feet wet” class

WOD:

3 rounds, 1 min at each station

1:00 air squat

1:00 burpee

1:00 pull ups

1:00 kettlebell deadlift (53/35)

WOD January 11th, 2018

A.

strict pull ups (or scale up to weighted)

6 min EMOM

5 reps

 

B.

Core Values:

3 rounds

16 Russian twist (53/35)

16 plank to pike (scale up to rower pike)

 

C.

8 min AMRAP

16 kettlebell swing (53/35)

150m run

 

 

WOD January 10th, 2018

A.

back rack lunge:

4-4-4-4-4  building

 

Chipper:

150m walking bodyweight lunge

200 double under

40 wallball (20/14)

WOD January 9th, 2018

nasty girl

“FRAN”

21-15-9

Thruster (95/65)

pull up

 

-rest 5-7  min

 

for time:

150m sled push (3×45)