WOD: Thrusters, Cleans, Lunges
Monday Workout Of the Day WOD 1 “Death By Thrusters” EMOM 1+ Thrusters (95/65) WOD 2 10min AMRAP 4 Cleans (65%) 8 OHMB Lunges (20/14) 12 Med Ball Situps
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January 2016
WOD: Snatches, WBs, C2B, BJs, DUs
Sunday Workout Of the Day WOD 1 10min AMRAP 5+ Power Snatch (75/55) 5+ Wall Balls (20/14) WOD 2 10min AMRAP 5 Chest To Bar Pullups 10 Box Jumps (24/20) 15 Double Unders
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WOD: Burpees, T2Bs, DLs, MUs, L-Sit
Saturday Workout Of the Day WOD 3 Rounds… 32 Burpees 16 Toes to Bar 8 Deadlifts (225/155) 4 Muscle-Ups (scaled = Chest to Ring / Chest to Bar) 25min Time Cap BUY OUT 90sec of L-Sit
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WOD: Squat, Row, Pistols, KB Swings
Friday Workout Of the Day LIFT Back Squat 3×5 @ 80% Partner WOD 4 Rounds… Partner 1: 250m Row Partner 2: 10 Pistols, 10 KB Swings (50/35) Switch Roles to complete round
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WOD: Cleans, HSPUs, DUs, MCs, Suicides
Thursday Workout Of the Day WOD 1 21-15-9 Cleans (135/95) Handstand Pushups WOD 2 8min AMRAP 50 Double Unders 50 Mountain Climbers 60 yard Suicide
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Schedule Changes
Hey all. Quick note regarding some schedule changes becoming effective this weekend. Gymnastics will be moving to Saturdays at 3:30pm Comp class will be moving to 11am Sundays. Advanced class will be moving back to 4:30pm on Sundays. Also we have had a few athletes express interest in a second Gymnastics class during the week.
WOD: Chipper
Wednesday Workout Of the Day WOD 2 Rounds… 60 Wall Balls (20/14) 50 Burpees 40 Overhead Squats (95/65) 30 Chest To Bar Pullups 20 Box Jumps (24/20) 10 Power Snatches (95/65)
WOD: MUs, Pushups, SDHPs, DUs, Row, Dips
Tuesday Workout Of the Day SKILL Muscle-Ups WOD 1 8min AMRAP 10 Pushups 10 Sumo Deadlift High Pulls (115/75) 30 Double Unders WOD 2 8min EMOM Minute 1: 12/10 Calorie Row Minute 2: 10 Dips
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WOD: Jerk, Thrusters, T2B
Monday Workout Of the Day LIFT Push Jerk 1-1-1-1-1 WOD 9min AMRAP 30 Thrusters (95/65) 15 Toes to Bar 20 Thrusters 10 Toes to Bar 10 Thrusters 5 Toes to Bar
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WOD: Burpees, Cleans, DUs
Sunday Workout of the Day WOD 10 Rounds… 2 Cleans (155/105) 12 Burpees 22 Double Unders
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