WOD: Tue 07.03.2018 Snatch
TODAY: No 6:30pm
TOMORROW: Closed
Muscle Snatch
3 on the 2 minute for 8 minutes
Power Snatch
2 on the 2 minute for 8 minutes
Snatch
1 on the 2 minutes for 8 minutes
WOD: Mon 07.02.2018 “Start Again”
THIS WEEK SCHEDULE...
"Start Again"
EMOM 8: Alternating Rounds
18/15 Calorie Row
12 Toes to Bar
Rest 5 Minutes
EMOM 8: Alternating Rounds
15/12 Calorie Bike
12 Box Jumps (24/20)
Home WOD: Sun 07.01.2018 “Team Burpee Mile”
Team Burpee Mile
With a team of 4-5
Complete 4 laps of:
5 burpee broad jumps
*one person does 5 burpee broad jumps then jogs 1 lap back to the group. The next person in line starts their 5 burpee broad jumps where the last person left off. This continues until the team has completed 1 mile of burpee broad jumps
WOD: Sat 06.30.2018 “Sunday Dawn”
Next week...
“Sunday Rain”
3 Rounds:
15 Hang Squat Cleans (185/135)
15 Handstand Push Ups
Hang Squat Clean
3 Rep Max
WOD: Fri 06.29.2018 Run
Run
AMRAP 20
400 Meter Run
Rest equal time it takes to do the interval
WOD: Thu 06.28.2018 “Self Control”
Week of July 4th
"Self Control"
50-40-30-20-10
Dumbbell Snatch (50/35)
Sit Up
WOD: Wed 06.27.2018 “Flames”
Teens + July 4th week...
"Flames"
AMRAP 15
12 Calorie Bike
9 Thrusters (115/75)
6 Bar Muscle Ups