Strength
Deadlift 5-5-3-3-3
WOD
10 Burpees, then
5 rounds of
15 SDHP (95/65)
7 Ring Dips
Then finish with 10 Burpees
We will be open for regular hours in the morning 5:30am and 6:30am. We will offer a 4:30pm and 5:30pm in the evening for the holiday schedule. No 6:30pm class.
Power clean
5-5-3-3-3
Partner WOD!
400m run/ jump rope- both
40 pull-ups/ plank
60 box jumps/ pOH
50 ball slams/ supine feet off ground
40 KB swings/ Burpees
Warm-up
Agility ladder drills
Push press
5 @ Warm up
5 @ 75%
5 @ 80%
5+ @ 85%
Then, 10min AMRAP
20 air squats
15 ring rows
5 sec. Handstand hold
Cash out
1:00min K2E
20 back extensions
Skill
Work on DU’s
WOD
5 rounds
200m run w/ wall ball (20/14)
7 DL (225/135)
20 Sit-ups
Scaled WOD
4 rounds
200m run
KB DL
15 sit-ups
16:00 min AMRAP
1000m buy in
10 Burpees over bar
8 pull-ups
Strength 15min
Front Squats
5 @warm up
5 @ 75% of 1RM
5 @ 80% of 1RM
5+ @85% of 1RM
WOD
5 rounds
20 OH lunge w/ plate (45/25)
35 DU’s
15 HRPU’s
We are having an Olympic lifting class this Saturday at 8am. At 9am we will have open gym for those to make up any WODs missed during the week! Thanks for everyone who showed up this week!
6 rounds of
200m Run
5 Back Squat (185/95)
5 HSPU’s
Skill
Work on Power Snatch
12:00 min AMRAP
10 Hang cleans (135#/95#)
15 Pull ups
Skill
Power clean technique
WOD
400m run
5 Wall Climbs
10 Burpees
20 T2B
30 Box jumps (24″/20″)
40 KB swings (53#/35#)
50 G2OH (45#/25#)
400m run
