Monthly Archives: January 2015

WOD

Part 1- 3 Rounds of ME Strict Pull Ups Rest 2 min ME Kipping Pull Ups Rest 2 min Part 2 – With a Running clock…. From minute 1 to 10 Death by Back Squats ( 155/105 ) From minute 11 to 15 Death by Bar Over Burpees *Starting with the first minute you do […]

WOD

Part 1 – Explosive Deadlifts 5 x5 @ 70 % Part 2 – 10 min AMRAP 10 KB swings ( 53 / 35 ) 10 Weighted Sit ups (25/10) NO CHALK on Part 1 or 2 today

WOD

10 min AMRAP 30 Wallballs ( 20 / 14 ) 30 Box Jumps ( 24 / 20 ) Rest exactly 5 min 10 min AMRAP 10 HSPU 20 Alternating Lunges

WOD

Part 1- Hi – Hang Power Snatch 5×1 Part 2- 3RFT 100 Double Unders 30 Burpees …..you will thank me during the open

Rest of today

Rest of day is normal schedule

Morning Classes

6am and 7am classes are canceled. I will re evaluate for the rest of the day.

Free intro Cancelled for tonight

There will be no 730pm free intro tonight.

WOD

Part 1- Shoulder Press 10-10-10 Part 2- 12 min AMRAP 5 Front Squats ( 155/105) 10 T2B 15 HR Push ups

WOD

20 min Running clock 20 Calorie Row -then AMRAP with remaining time- 20 Thrusters ( 115/85) 20 C2B Pull ups 20 Box Jumps (30/24) 20 Thrusters ( 95 / 65 ) 20 Pull Ups 20 Push Ups 100 Double Unders

WOD

Part 1 – Tempo Deadlift 5×3 Part 2- 10 min AMRAP 10 Ring Push Ups 10 Deadlifts ( 135 / 95 ) 10 Sit ups