Joe

Friday, 30 

Open Gym 4:30 to 6  

WOD  

 ”LINDA”  

10-9-8-7-6-5-4-3-2-1 reps of the triplet:    

       Thursday, 29

                        WOD

                     21-15-9

• LH  KB / DB Snatch
• L pull ups
• RH KB / DB Snatch
• Pull Ups

Matt

Wednesday,28

                                   WOD

“Death By 10 Meters”

Set up two cones 10 meters apart. Start a running clock. During the first minute, run 10 meters once. At the second minute run 10 meters twice. At third , run it three times. Continue adding a 10 meter run every minute until you cannot finish the runs within the minute. Want to make it harder??? Reach down and touch the 10 meter marks when changing directions….

Core: Floor wipers

      Tuesday, 27

          Bench 5-5-5-5-5

• 1 min Handstand hold
•  2 min Bosu squats
• 3 min KB swings
• 4 med Ball push ups
• 5 min Jump Rope
•  Core – 30 Feet to Bar

Look at Boo!!!

Monday, 26

WOD

For time:

20 Thrusters (95/65)

20 Sumo Deadlift High Pulls (95/65)

20 Push Jerks (95/65)

20 OH Squats (95/65)

20 Front Squats (95/65)

***Begin with 4 burpees and drop the bar and do 4 burpees on the minute every minute for the duration of the WOD***

CORE – 100 Sit Ups

Boo

Friday,23

Open gym 4:30 to 6

“Bear Complex”

5 rounds of 7 sets of the following sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed 

Traci and Adam

Thursday, 22

5/10/15/25/30/35/40/45/50/45/40/35/30/25/20/15/10/5

double unders for time.

All sets must be unbroken.

You must stop after each set.

 If you miss a rep during any set, you must repeat the set until you do it unbroken.

Matt

Wednesday,21

7 Rounds

7 HSPU

7 Burpees

Traci

Tuesday, 20

9, 15, 21 reps for time:

Ring Push ups
Kettle bell Swing 1.5 pood
400 m backwards

Paula

Monday,19 

3 Rounds for time of: 

30 Wall Balls, 20lbs / 15
30 Hang Squat Snatch, 75lbs / 45