02.19.18

PRESIDENTS’ DAY

9:00 A.M. CLASS ONLY!

02.16.18

STRENGTH

4 Rounds – not for time

10x Banded Good Morning

10x Hand Release Push Ups

20x Hollow Body Rocks

WOD

Teams of 2:

20 Minute AMRAP

400m Run

20x Power Clean (135/95)

20x T2B

-Power cleans and T2B can be divided however they’d like, one partner working at a time.  Run is done together.

02.15.18

WOD

4 Minute AMRAP

30x Double Unders

15x Power Snatch (75/55)

-rest 4 minutes-

4 Minute AMRAP

30x Double Unders

12x Power Snatch (95/65)

-rest 4 minutes-

4 Minute AMRAP

30x Double Unders

9x Power Snatch (115/80)

02.14.18

STRENGTH

Double Unders

WOD

“Cindy”

20 Minute AMRAP

  • 5x Pull-Ups
  • 10x Push-Ups
  • 15x Squats

02.13.18

STRENGTH

Back Squat

WOD

30x OH Walking Lunge (45/25)

30x K2E

30x Sit Ups

30 Cal Row

30x Sit Ups

30x K2E

30x OH Walking Lunge

02.12.18

WOD

5 Rounds

100m Sprint

10x Squat Clean Thruster (115/75)

15x KB Swing

100m Sprint

-Rest 2 minutes between rounds

02.09.18

WOD

“Deck of Cards”

  • KB Swing
  • Goblet Squat
  • KB Snatch
  • Burpee over KB

02.08.18

WOD

Teams of 2:

30 Minute AMRAP

Partners will alternate tasks:

400m Run

30x Box Jumps

30x Wall Balls

*Partner A completes 400m, then partner B completes 30 box jumps, partner A completes 30 wall balls, etc for 30 minutes.

 

 

02.07.18

WOD

“Lucy”

5 Rounds

5x Pull-ups

10x Burpees

400m Run

02.06.18

STRENGTH

4 Rounds – not for time

3x Hollow to Neutral

3x Superman to Neutral

5x Hollow to Superman Complex

10x Banded Good Mornings

10x Hand Release Push Ups

WOD

“Diane”

21, 15, 9x

Deadlift (225/155)

HSPU