WOD: Wed 12.28.2016 “Another Day of Sun”
"Another Day of Sun"
Bike for Calories (30/20)
Then
3 Rounds:
5 Muscle Ups
7 Wall Walks
9 Kettlebell Swings (53/35)
Then
Row for Calories (30/20)
Push Press
3 Rep Max
WOD: Tue 12.20.2016 “Fancy”
HOLIDAY SCHEDULE...
Deadlift
7x1, Across at 90%
"Fancy"
50-40-30-20-10
Sit Up
Kettlebell Swing
WOD: Fri 12.02.2016 “Bone Marrow”
TONIGHT: Ladies Night...
"Bone Marrow"
AMRAP 30:
300 Meter Run
15 Push Press 95/65
15 Kettlebell Swings (70/53)
15 Dumbbell Walking Lunges (35/25)
15 Ball Slams (20)
15 Box Jumps (24")
300 Meter Run
WOD: Thu 11.24.2016 “One More Plate”
TODAY: One class at 8a. Beer Mile at 9:30a.
"One More Plate"
1000 Meter Row Then...
5 Rounds:
50 Air Squats
40 Kettlebell Swings (53/35)
30 Double Unders
20 Toes to Bar
10 Meter Handstand Walk
WOD: Thu 11.03.2016 “Starfish and Coffee”
NEWS...
"Starfish and Coffee"
AMRAP 17:
In Teams of 3:
1. Row 300 Meters
2. Kettlebell Swings (70/53)
3. Box Jumps (30/24)
WOD: Thu 10.27.2016 “Workaholic”
"Workaholic"
5 Rounds:
4 Overhead Walking Lunge Steps (95/65)
8 Back Squats (95/65)
12 Kettlebell Swings (53/35)
200 Meter Row
Rest 3 Minutes
WOD: Sat 10.22.2016 “The Seven”
Barbell Club Today at 10a
The Seven
7 Rounds:
7 Handstand Push Ups
7 Thrusters (135/95)
7 Knees to Elbow
7 Deadlift (245/175)
7 Burpees
7 Kettlebell Swings (70/53)
7 Pull Ups