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WOD – Monday – 01/16/17

Happy Martin Luther King Day
 
For Time:
Row 1k
25 Thrusters 95/65
25 Pull-ups
Assault Bike 30/20 calories
15 Thrusters 95/65
15 Pull-ups
Run 400m
10 Thrusters 95/65
10 Pull-ups

Bootcamp – Monday – 01/16/17

Happy Martin Luther King Day.

 

For Time: 1-10, Run 400m, 10-1
Kettlebell Swings 53/35 – Russian Swing
Burpee

Bootcamp – Friday – 01/13/17

A. 3 Rounds NOT For Time:
60 seconds on Bike – moderate to hard
15 HR Push-ups
Rest 1 Minute between rounds
B. 3 Rounds For Time:
400m Run
40 Air Squats
40 Cal Row

WOD – Friday – 01/13/17

A. Power Clean (rest10sec) + Squat Clean + Jerk. Build to heavy
B. 2 Rounds For Time:
100 Dubs (scale to 200 singles)
15 Thrusters 135/95
12 Burpee Box Jump Overs 30/24
9 Pull-ups
6 HSPU
30 Calorie Bike

WOD – Thursday – 01/12/17

3 Rounds For Time:
Run 400m
3 Power snatch 135/95
Row 20 calories
2 Power snatch 155/105
Assault Bike .25 mi
1 Power snatch 175/115

Bootcamp – Thursday – 01/12/17

BRING A FRIEND THURSDAY
20 Minute Ladder: 2-4-6-8-10 etc….
Box Jumps 24/20
HR Push-ups
KB Swings

WOD – Wednesday – 01/11/17

A reminder that signing in to class is mandatory. If you are unable to sign in, please advise your coach so they can assist you or make a note.

A. EMOM 20:*
Min 1-5: 3 TnG squat cleans. Moderate weight
Min 6-10: 2 TnG squat cleans…. a little heavier
Min 11-15: 1 Squat clean, continuing to build
Min 16-20 1 Squat clean @ SAME WEIGHT AS MIN 1-5
     *GOAL IS TO INCREASE IN WEIGHT FROM LAST WEEK
B. AMRAP 8:
40 Dubs (scale to 80 Singles)
20 Burpee Over Bar
10 Deadlifts 225/155

Bootcamp – Wednesday – 01/11/17

Please sign in to class. Ask your coach for assistance if needed.

A. 3 Rounds For Time:
20 Wallballs
15 Burpees
10 Pull-ups
– Rest as needed
B. 3 Rounds For Time:
20 Wallballs
15 Burpees
10 TTB

WOD – Tuesday – 01/10/17

A reminder that signing in to class is mandatory. If you are unable to sign in, please advise your coach so they can assist you or make a note.

A. 3 RFT:
500m Row
12 Shoulder To Overhead 155/105
15 TTB
– rest as needed
B. 1 Mile Run. NOT For Time.

Bootcamp – Tuesday – 01/10/17

A reminder that signing in to class is mandatory. If you are unable to sign in, please advise your coach so they can assist you or make a note.

A. 4 Rounds For Time:
400m Run (scale to 200m Run if needed)
20 SDHP’s 53/35
25 Double Unders (scale to 50 singles)
B. On your own…..Accumulate 75 (at your pace)
Sit-ups or V-ups or Hollow Rocks
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Today’s WOD

  • WOD – Monday – 01/16/17
    January 15, 2017 by
    Happy Martin Luther King Day   For Time: Row 1k 25 Thrusters 95/65 25 Pull-ups Assault Bike 30/20 calories 15 Thrusters 95/65 15 Pull-ups Run 400m 10 Thrusters 95/65 10...
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