2-19 WOD

Wednesday

WarmUp
Row 500m
BandyLunge
3 Rounds
7 SupineRow
14 Lunge+PassThru

1) 4 Sets
SplitSquat x 6 reps/leg
Rest :90

2) ForTime
Run 600m
20 OverheadWalkingLunge 45/25#
30 Burpee
20 OverheadWalkingLunge 45/25#
Run 600m

Cool
SmashGlutes
Roll

2-18 WOD

Tuesday:

WarmUp
Row 500m
BandyFrontRack
3 Rounds
7 PushUp
14 MountainClimber

1) 3 Sets (score is reps per set)
On a 3:00 running clock
Row 500m
AMRAP PowerClean @55% of 1RM
Rest 3:00

2) 3 Sets (score is reps per set)
On a 3:00 running clock
Run 400m
AMRAP RingDip
Rest 3:00

Cool
SmashHams
Roll

$$$ 100 abmat sit ups for time or as many as you can do in 2:00min.

*Getting Started classes at 9:00am and 7:30pm

2-17 WOD

Monday: Open reg hours today!

WarmUp
Row 750m
BandyHam+QuickHip
2 Rounds
5 BackSquat (bb)
5 PullUp

1) 5 Sets
BackSquat x 3 reps
Rest :30
StrictChest2BarPullUp x MR-2
Rest :90

2) AMRAP12
15 DU
7 PushUp
7 TTB

Cool
SmashQuads
Roll

IMG_1154

2-13 WOD

Happy Birthday Jen L!!!

WarmUp
Run 400m
3 Rounds
8 SupineRow
16 Lunge
:10 HSH

1) Take 15:00 to work on the Gymnastic skill of your choice.
MuscleUp(Ring or Bar), Handstand(Hold, Walking), Rolls, Levers etc.

2) 4 Rounds ForTime
Row or Run 400m
15 HR PushUp
15 MedBallSitUp

Cool
Roll

2- 11 WOD

Tuesday:

WarmUp
Row 500m
BandyOHShoulder
3 Rounds
7 PushUp
14 Lunge+PassThru
1) AMRAP6
10 KB Snatch 24/16 kg
10 TTB
30 DU
Rest 5:00
2) AMRAP6
10 KBS 24/16 kg
10 PushUp
10 BoxJump 24/20″
Rest 5:00
3) AMRAP6
3 ManMaker 40/20#
6 DB PushPress 40/20#
50m Shuttle
Cool
SmashCuff
1546222_657947287610434_907911241_n-1

2-10 WOD

New cycle begins – don’t miss squat day on Mondays.

2-10 WOD

WarmUp
Row 500m
Couch
3 Rounds
5 BackSquat (bb)
5 PullUp

1) 5 Sets
BackSquat x 5 reps
Rest :30
StrictChest2BarPullUp x MR-2
Rest :90

2) ForTime
Row 1K
30 PowerClean 135/95#
50 Burpee

Cool
SmashHams
Roll
Photo

DSCN5068

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