11/21/18 Warm up: TBD Wod: 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters 95/65 burpees over the bar We will scale as needed. This one is a good challenge! Remember the gym is closed Thursday 10/22 for the Holiday and resumes normal business hours on Friday Hope to see you Saturday for a partner or team…Details
11/20/18 Warm up: Group, Pvc mobility 3x 12/10 cal row 3 wall facing squats 5 med ball cleans 7 ball slams w/slam ball strength: Cleans Partner wod: Amrap 16 A does: 14 bent over rows 95/65 7 power cleans 95/65 14 air squats 7 V-ups B does: 100m farmer carry 30/20 then switch, B takes…Details
Monday, November 19 Warm Up: 400m run Coach-led PVC/ mobility 3 sets— 5 scap pulls 5 inchworms Barbell warmup/ go over pull-up progression Strength: 5 sets 5 deadlifts @ 70-85% 6-8 strict pull-ups 3 min rest WOD: 3 RFT 250m run 50 double unders/ attempts or 150 singles 15 pushups The goal today is to…Details
Let’s get ready to rumble!
Wod: “Fight Gone Bad”
Come in and get some. 17min total… You got this!
Happy birthday Walker!
11/13/18 Warm up: Group, mobility then. Partner row for time. m/m 2000m switch @ 250 m/f 1800m switch @ 225 f/f 1600m switch @ 200 Skill/strength: review snatch Partner wod: AMRAP 16 6 hang power snatch 95/65 6 back squat 95/65 6 pull ups Complete one full round then switch. One works while the other…Details
Warm up:Trainer’s choice
Strength: Core work
Wod: 4 RFT
15 Air Squats
10 Push Ups
15 Sit Ups
*= 100m run
11/10/18 400m row Group stretch 3 RNFT 10 ring rows 7 scrap pulls 4 negative pull ups 10 air squat 7 jump squat 4 alt. Pistol squat WOD: PARTNER DECK OF CARDS ♠️ burpee box jumps 24/20 ♥️ BB thruster ♣️ V-ups ♦️ Bent Barbell row 🃏100m buddy carry (switching partners half way) A,K,Q,J- 12…Details