Friday 10-30-2015
SKILL: Pull-ups WOD: AMRAP 10: 10 Burpees 20 WallBalls (20/14)
SKILL: Pull-ups WOD: AMRAP 10: 10 Burpees 20 WallBalls (20/14)
STRENGTH: Bench Press WOD: 4 RFT: 500m Row 15 Push Press (135/95)
Open Gym 10-11am Yoga Class 11-12pm Weightlifting Class 6:30-8pm STRENGTH: Back Squat WOD: *On a running clock: From 0:00-2:00 1 Rope Climb 2 Front Squats (185/135#) From 2:00-5:00 2 Rope Climbs 4 Front Squats (185/135#) From 5:00-9:00 3 Rope Climbs 6 Front Squats (185/135#) From 9:00-14:00 4 Rope Climbs 8 Front Squats (185/135#) From […]
Open Gym 10-11am Weightlifting Class 6:30-8pm STRENGTH: Burpee Weighted Box Step Overs WOD: AMRAP 12: 12 Thrusters 36 Double-unders *Start at (75/55). Men add 20#, Women add 10# each round. Athletes switch their own weight.
Open Gym 10-11am Yoga Class 11-12pm STRENGTH: Front Squat WOD: For Time: 30 Deadlifts (185/135) 30 Cal Row 30 OHS (95/65)
Weightlifting Class 8-9am Team WOD 8-9am Open Gym Closed WOD: Teams of 2: For Time Complete: Suicide Sprints x6 Relay Style Then… 50 Front Rack Lunges (alt.) (135/95) * one athletes works while other holds front rack position. 50 C2B * one athlete works while other hangs on bar. 50 shoulder to overhead * […]
Open Gym 10-11am STRENGTH: Back Squat WOD: AMRAP 12: 1 Rope Climb 15 Push-ups
Open Gym 10-11am Weightlifting Class 6:30-8pm STRENGTH: Power Clean WOD: Row for 10min Mobility for 10min
Open Gym 10-11am Yoga Class 11-12pm Weightlifting Class 6:30-8pm STRENGTH: Split Squats WOD: 3 Rounds: 500m Row 400m Run * rest 2 min b/n rounds.
Open Gym 10-11am Weightlifting Class 6:30-8pm STRENGTH: Press WOD: AMRAP 3: 3 PC (135/95) 6 Push ups 9 Air Squats * Rest 1 min. Repeat this for 5 cycles.