WOD 010618 SATURDAY
5:00 to build to heavy OH lunge from the ground/rack Strip weight to wod weight 4 RFT 40 WALL BALL (20/14)(14/10) 30 CHEST TO BAR/PULL UP/JUMPING PULL UP 20 BURPEE OVER BAR 10 OH LUNGE STEP (135/95)(115/75)(95/65)
WOD 010518 FRIDAY
*THERE WILL BE NO 6:15 or 7:15am CLASSES TODAY. All other classes will resume as scheduled.* RX+/RX EMOM 20 EVEN: 20/15 CAL ROW ODD: 40M PLATE PUSH (45/25) FITNESS EMOM 20 EVEN: 18/12 CAL ROW ODD: 30M PLATE PUSH (35/15) ACCESSORY RECOVERY COOL DOWN ON ASSAULT BIKE
WOD 010418 THURSDAY
***DUE TO THE WEATHER, WE WILL ONLY BE OPEN FOR THE 5:15, 6:15 AND 7:15 CLASSES TODAY. ALL OTHER CLASSES ARE CANCELLED*** TECHNIQUE 5 SETS MUSCLE SNATCH + POWER SNATCH *for technical positioning, not load* FOR TIME 45-36-27 GHD /AB MAT SIT UP POWER SNATCH (75/55)(65/45)(55/35)
WOD 010318 WEDNESDAY
WOD 15 BURPEE OVER BAR 5 CLEAN & JERK (225/155)(205/135)(185/115) 12 BURPEE OVER BAR 4 CLEAN & JERK 9 BURPEE OVER BAR 3 CLEAN & JERK -REST 4:00- 15 BURPEE OVER BAR 5 CLEAN & JERK (185/115)(135/95)(115/75) 12 BURPEE OVER BAR 4 CLEAN & JERK 9 BURPEE OVER BAR 3 CLEAN & JERK POST […]
WOD 010218 TUESDAY
STRENGTH WEEK #9 DAY 1 BACK SQUAT 5×3 @ 78% 8x 2 @ 85% 5×1 @ 88% BEHIND THE NECK SNATCH GRIP PUSH PRESS 6×3 DAY 2 SNATCH 4×2 @ 75% 4×2 @ 80% 2×1 @ 82% 2×1 @ 85% NOT TOUCH AND GO SNATCH BALANCE 3×1 @ 88% 2×1 @ 92% DAY […]