Monthly Archives: December 2016

WOD: 2 Rounds for time 40 Sit-Ups 30 Toes to Bar 40 V-Ups 30 Hollow Rocks 40 DeadBugs 30 Russian Trunk Twist 14 Minute cap.

WOD: 21 Minute EMOM  1-20/15 Cal Row 2-15 Medball Cleans 20/14 3-10 Overhead Squats 95/65

Classes will be running like regular. Plan accordingly and be on time. Coach Leo WOD: Establish a 1RM Deadlift 30~50% 8 Reps ~ 2 Minutes rest 60% 5 Reps ~ 2 Minutes rest 70% 3 Reps ~ 3 Minutes rest 80% 1 Rep ~ 3 Minutes rest 90% 1 Rep ~ 5 Minutes rest (max […]

WOD: 12 Minute AMRAP of 12 Supine Ring Rows 24 Sit-Ups 36 Squats

WOD: 16 min AMRAP of 4 Bar Muscle-Ups 8 Squat Cleans 135/95 16 Pistols

WOD: Descending ladder for time of 35-30-25-20-15-10-5 Kettlebell Swings 53/35 45-40-35-30-25-20-15 Double Unders 15 Minute time cap.

WOD: 10 Minute EMOM of 5 Snatches 100/70 10 Burpees Note:  both movements are done in the same minute.

WOD: For time 30 Front Squats 155/110 100 Walking Lunge Steps 30 Front Squats 155/110 18 Minute time cap.

WOD: For time 500m Row 40 Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups Rest 5 Minutes, Then 10 Chest to Bar Pull-Ups 20 Hand Stand Push-Ups 30 Toes to Bar 40 Goblet Squat 53/35 500m Row

For time: 10 Handstand push-ups 20 Knees to elbows 30 Burpees 40 Box Jumps 24/20 50 Ring Dips 60 Pull-Ups 70 Push-Ups 80 Sit-Ups 90 Squats 100 Double-Unders 18 Minute cap.