WOD: Wed 08.16.2017 “Coming Up Easy” + “Assault Bike Lunge”
“Coming Up Easy”
21-15-9
Overhead Squat (115/80)
Toes to Bar
Then
"Assault Bike Lunge"
40/30 Calorie Bike
100' Overhead Walking Lunge (53/35)
WOD: Tue 08.15.2017 “Last Request”
Teen Class - at Daybreak today!
“Last Request”
3 Rounds:
750 Meter Row
25 Dumbbell Ground to Overhead (45/35)
15 Ring Dips
WOD: Mon 08.14.2017 “Fight Gone Bad”
Teen Classes Start TODAY!! Meet at LS Track
“Fight Gone Bad”
3 Rounds:
1 Minute at Each Station Accumulate as Many Reps as Possible
Wall Balls (20/14) – 10 ft target for everyone
Sumo-Deadlift High Pull (70/53)
Box Jump (20″)
Push Press (75/55)
Row (For Calories)
WOD: Sat 08.12.2017 “Fearless”
“Fearless”
With a partner
3 Rounds:
60 Double Unders
50 Burpees
40 Toes to Bar
30 Pistols
WOD: Fri 08.11.2017 “2014 Games 21-15-9 Complex”
Games 2014 21-15-9 Complex
8 Deadlifts, 7 Cleans, 6 Snatches (155/105)
8 Pull Ups, 7 Chest to Bar Pull Ups, 6 Bar Muscle Ups
6 Deadlifts, 5 Cleans, 4 Snatches (155/105)
6 Pull Ups, 5 Chest to Bar Pull Ups, 4 Bar Muscle Ups
4 Deadlifts, 3 Cleans, 2 Snatches (155/105)
4 Pull Ups, 3 Chest to Bar Pull Ups, 2 Bar Muscle Ups
WOD: Thu 08.10.2017 “We R Who We R”
"We R Who We R"
2 Mile Bike
2K Row
WOD: Wed 08.09.2017 “Karen”
Front Squat
3x6, across
"Karen"
150 Wall Balls (20/14) (10/9)