Friday 12/30

Wod 

21-15-9

Squat clean 135/95

With a 400m run after each set

Regular schedule this weekend

 

Thursday 12/29

Amrap 20

20/17 cal row

10 burpees

10 dumbbell snatch (5r, 5l) 70/55

Bring a Friend Day is next week to start the new year!

We will have normal schedule all weekend!

 

Wednesday 12/28

Wod

4 RFT 

100m farmers carry 53/35

20 KBS 53/35

25 abmat sit ups

 

Tuesday 12/27

Wod

7 rounds

2 min on 1 min off

4 clean & jerk 95/65

8 pull ups

4 thruster 95/65

8 burpees

4 power snatch 95/65

8 box jumps

You will pick up where you left off after each rest interval. Score is total rounds completed.

NBCF competitors 

135/95

C2B 

 

Monday 12/26

"Gym is closed"

We will resume normal hours on Tuesday 

Track Wod

5 rounds

400m run moderate

Rest 30s

400m run fast

Rest 90s

 

Thursday 12/22

We are running a normal schedule all week and we will be closed Monday.  We are doing the "12 Days of Christmas" wod in class on Friday. Since it involves an assortment of movements.. today.. we run!! Don't miss, you need it!!

WOD

10 x 300m run

Run 150m moderate

Sprint 100m

Walk the last 50m 

 

Wednesday 12/21

Wod

Front Squat 1-5-1-5-1-5

New set every 4 min

1 reps - 90%+

5 reps - 80%+

Double KB front rack box step up

3 x 20