WOD: Wed 05.11.2016 “Formation”
No Rise-N-Grind Today
"Formation"
AMRAP 20:
200 Meter Run
50 Double Unders
10 Toes to Bar
5 Broad Jumps
WOD: Tue 05.10.2016 “One Dance”
Push Jerk
5x2 reps
"One Dance"
AMRAP 9
300/200 Meter Row
20 Dumbbell Jerks (45/35)
WOD: Mon 05.09.2016 “Can’t Stop The Feeling”
Wed 5/11: No Rise-N-Gring
"Can't Stop The Feeling"
10 Rounds:
2 Hang Squat Cleans (185/135)
3 Strict Pull Ups
4 Strict Handstand Push Ups
WOD: Sun 05.07.2016 Rise-N-Grind + Open Gym
Rise-N-Grind: 8a
Open Gym: 9-11a
WOD: Sat 05.07.2016 “Immortals”
"Immortals"
3 Rounds:
400 Meter Run
40 Sit Ups
7 Deadlifts (315/205)
WOD: Fri 05.06.2016 “Filthy 50”
“Filthy 50″
50 Box Jumps (24")
50 Jumping Pull Ups
50 Kettlebell Swings (35)
50 Walking Lunges
50 Knees to Elbow
50 Push Press (45)
50 Good Mornings (35)
50 Wall Balls (20 to 10')
50 Burpees
50 Double Unders
WOD: Thu 05.05.2016 “Loco”
Back Squat
4-3-3-2 Reps
"Loco"
AMRAP 8:
20 Pistols
2 Legless Rope Climbs