Hero WOD: Wed 03.21.2018 “Hansen”
Friday Night: End-of-open celebration...
"Hansen"
5 Rounds:
30 Kettlebell Swings (70/53)
30 Burpees
30 Sit Ups
WOD: Tue 03.20.2018 “Prayer in C”
Friday Night: End-of-the-Open Celebration...
Front Rack Lunge
5x3, Reps, across
"Prayer In C"
4 Rounds:
30 Kettlebell Lunges (53/35)
50 Double Unders
Nutrition Challenge WINNERS!
And the winners are...
WOD: Mon 03.19.2018 “Like A Riddle”
THIS FRIDAY: End-of-Open Celebration
"Like a Riddle"
15-12-9-6-3
Hang Dumbbell Clean and Jerks (50/35)
Weighted Pull Ups
WOD: Sun 03.18.2018 RNG + Open Gym
RNG 8a
Open Gym 9-10a
WOD: Sat 03.17.2017 “Cameron”
"Cameron"
50 Walking Lunges
25 Chest to Bar Pull Ups
50 Box Jumps (24/20)
25 Triple Unders
50 Superman Rocks
25 Ring Dips
50 Knees to Elbow
25 2-for-1 Wall Balls (20/14)(10/9)
50 Hollow Rocks
5 Rope Climbs
WOD: Fri 03.16.2018 “Open 18.4”
"Open 18.4"
"Diane"
21-15-9 reps of:
Deadlifts, (225/155)
Handstand push-ups
Then
21-15-9 reps of:
Deadlifts, (315/205)
50-ft. handstand walk after each set