WOD: Mon 04.24.2017 “Freefall”
"Freefall"
15-12-9 Thruster (135/95)
21-15-9 Sumo-Deadlift High Pull (135/95)
WOD: Sun 04.23.2017 RNG + Clinic + Yoga
RNG - 8-9a
Programming Clinic - 9a
Yoga - 4:30p
WOD: Sat 04.22.2017 “Wes”
TOMORROW!!
"Wes"
Run 800 Meters (25/15)
Then
14 Rounds of:
5 Strict Pull Ups
4 Burpee Box Jumps (24/20)
3 Cleans (185/135)
Then
Run 800 Meters (25/15)
WOD: Fri 04.21.2017 “Whatcha Need”
RNG, Clinic, Yoga...
"Whatcha Need"
In Teams of 2:
75 Calorie Row
75 Dumbbell Thrusters (45/35)
75 Kettlebell Swings (53/35)
75 Sit Ups
75 Kettlebell Swings
75 Dumbbell Thrusters
75 Calorie Row
WOD: Thu 04.20.2017 “Gold”
RNG, Clinic, Yoga...
"Gold"
5 Rounds:
4 Clean and Jerks (225/155)
6 Bar Muscle Ups
40 Foot Handstand Walk
WOD: Wed 04.19.2017 “Sooner or Later”
SUNDAY...
"Sooner or Later"
AMRAP 15
200 Meter Run
50 Lunges
Cash Out...
WOD: Tue 04.18.2017 “Autograf”
SUNDAY...
Squat Snatch
5 min to establish a heavy single
"Autograf"
AMRAP 10 of an up ladder
2,4,6,8, etc..
Muscle Ups
Squat Snatch (135/95)