12.20.16 WOD
December 19, 2016WOD: 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: 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.
12.19.16 WOD
December 18, 2016WOD: 16 min AMRAP of 4 Bar Muscle-Ups 8 Squat Cleans 135/95 16 Pistols
12.15.16 WOD
December 14, 2016Classes 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 out) 100% 1 Rep ~ 5-15 Minutes rest (max out) + ~ 2-5% 1 Rep ~ 5-15 Minutes rest If time is left over, use it for mobility.
12.14.16 WOD
December 13, 2016WOD: 21 Minute EMOM 1-20/15 Cal Row 2-15 Medball Cleans 20/14 3-10 Overhead Squats 95/65
12.13.16 WOD
December 12, 2016WOD: 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.
12.12.16 WOD
December 11, 2016WOD: 5 Rounds for time 5 Strict Pull-Ups 10 Thrusters 95/65 20 Double Unders 15 Minute time cap.
12.9.16 WOD
December 8, 2016Morning classes are still a go! WOD: 15 Minute AMRAP of 5 Deadlift 315/220 10 Box Jumps 24/20 20 Jumping Lunges
12.8.16 WOD
December 7, 2016WOD: Teams of two for max distance Kettlebell farmer's carry for 14 minutes holding 2, 53/35# kettlebells, Stop at top of each minute and do 5 Goblet Squats together Note: Cones are set at 50' apart.
12.7.16 WOD
December 6, 2016WOD: EMOM for 15 Minutes of: 6 Sumo Deadlift High-Pulls 95/65 6 Push Press 96/65 3 Burpees 20 Double Unders Conplete everything in 1 minute for 15 minutes.
