WOD: Wed 05.25.2016 “Capsize”
Memorial Day Schedule...
"Capsize"
21-15-9 Front Squats (135/95)
9-7-5 Bar Muscle Ups
Then
5 Minutes to Establish a 5 Rep Heavy Front Squat
WOD: Tue 05.24.2016 “Oops”
Memorial Weekend Schedule...
"Oops"
1K Row
80 Double Unders
60 Box Jump Overs (20)
40 Handstand Push Ups
20 Ring Dips
WOD: Mon 05.23.2015 “Cheap Thrills”
"Cheap Thrills"
1 Minute of Dumbbell Hang Squat Cleans (45/35)
1 Minute of Burpees
1 Minute of Toes to Bar
2 Minutes of Dumbbell Hang Squat Cleans (45/35)
2 Minutes of Burpees
2 Minutes of Toes to Bar
1 Minute of Dumbbell Hang Squat Cleans (45/35)
1 Minute of Burpees
1 Minute of Toes to Bar
WOD: Sun 05.22.2016 Rise-N-Grind and Open Gym
Rise-N-Grind 8a
Open Gym 9a-11a
Advanced Pull Up Clinic: 9a-10a
HERO WOD: Sat 05.21.2016 “Abbate”
ADVANCED Pull Up Clinic TOMORROW...
"Abbate"
1 Mile Run
21 Clean and Jerks (155/105)
800 Meter Run
21 Clean and Jerks (155/105)
1 Mile Run
WOD: Fri 05.20.2016 “Ready Or Not”
#3goalstobetter advanced pull up clinic THIS Sunday...
"Ready Or Not"
7 Rounds:
5 Wall Walks
7 Toes To Bar
9 Box Jumps (24/20)
HERO WOD: Thu 05.19.2016 “Rankel”
#3goalstobetter advanced pull up clinic THIS Sunday...
"Rankel"
AMRAP 20:
6 Deadlifts (225/155)
7 Burpee Pull Ups
10 Kettlebell Swings (70/53)
200 Meter Run