WOD: Thu 11.24.2016 “One More Plate”
TODAY: One class at 8a. Beer Mile at 9:30a.
"One More Plate"
1000 Meter Row Then...
5 Rounds:
50 Air Squats
40 Kettlebell Swings (53/35)
30 Double Unders
20 Toes to Bar
10 Meter Handstand Walk
WOD: Wed 11.23.2016 “Call On Me”
Today's Classes: 5:30a, 6:30a, 8:30a, 9:30a, 12:30p. NO night classes.
"Call on Me"
5 Rounds:
400 Meter Run
15 Burpees
WOD: Tue 11.22.2016
THIS WEEK'S SCHEDULE
"Rockabye"
4 Rounds:
5 Chest to Bar Pull Ups
10 Hang Dumbbell Cleans (45/35)
20 Box Jumps (24/20)
WOD: Mon 11.21.2016 “That’s What I Like”
THIS WEEK'S SCHEDULE...
"That's What I Like"
EMOM 21:
Min 1: 2 Front Squats (225/155)
Min 2: 7 Handstand Push Ups
Min 3: 1 Legless Rope Climb
WOD: Sun 11.20.2016 Rise-N-Grind + Open Gym
RNG: 8-9a
Open Gym: 9-11a
*From 9-9:30a Mel will be assisting athletes with their pull up technique
WOD: Sat 11.19.2016 “Lights Out”
Classes: 7a, 8a, 9a and Barbell Club at 10a
"Lights Out"
400 Meter Run
15 Hang Squat Snatches (135/95)
600 Meter Run
12 Hang Power Snatches
800 Meter Run
9 Overhead Squats
WOD: Fri 11.18.2016 “The Greatest”
REMINDER: Barbell Club TOMORROW 10a and Sunday Pull Ups...
Skill Session
Handstand Walking
“The Greatest”
8 Rounds:
8 Deadlifts (185/135)
8 Push Ups
8 Sit Ups