WOD: MON 01.18.2016 “Bones”
NO RISE-N-GRIND TODAY
Overhead Squats
5 x 5
"Bones"
4 Rounds:
10 Box Jumps (24/20)
10 Kettlebell Swings (70/53)
10 Burpees
WOD: Tue 12.22.2015 “Thunderstruck”
No Barbell Club
"Thunderstruck"
For Time:
100 Double Unders
3 Rounds:
30 Power Cleans (95/65)
30 Kettlebell Swings (53/35)
Then 100 Double Unders
WOD: Fri 12.11.2015 “Filthy 50”
Jingle All The Way 5K...
TODAY: Open Gym 1:30-3p
“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)
50 Burpees
50 Double Unders
WOD: Thu 12.02.2015 “Click Click Boom”
"Click Click Boom"
3 Rounds:
10 Box Jumps (30/24)
200 Meter Run
15 Deadlifts (225/155)
200 Meter Run
20 Burpees
200 Meter Run
25 Kettlebell Swings (70/53)
200 Meter Run
Rest 2 Minutes
WOD: Wed 11.25.2015 “Stronger”
“Stronger”
AMRAP 12:
50-40-30-20-10
Kettlebell Swings (53/35)
Double Unders
In Remaining Time Muscle Ups For Max Reps
WOD: Fri 11.13.2015 “Helen”
Dude's Night TONIGHT!
“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull Ups
WOD: Fri 10.30.2015 “The Fog”
Halloween Social TONIGHT!
"The Fog"
With a partner complete:
Row (600/400)
Then...
150 Wall Balls (20/10)
150 Box Jump Overs (20)
150 Kettlebell Swings (53/35)
Then...
Row (600/400)