January 15-21, 2018

Monday Jan.15

Front Squat

1×5 @ 70%

14-12-10-8

Air Squat

Handstand Push Up

Pistol

Pull-Up

 

Tuesday Jan. 16

Partner WOD

4 RFT

15 Man-Makers 30/15

30 Deadlift 225/155

45 Kb Swing 53/35

60 Calorie Row

 

Wednesday Jan. 17

Push Press

1×7 @ 70%

AMRAP 10

10 Push Up

10 Thruster 95/65

10 Box Jump 24/20

 

Thursday Jan. 18

7 Min AMRAP x 3

6 Burpee

12 Wall Ball 20/14

24 Double Unders

Rest 3 Min in between AMRAPS

 

Friday Jan. 19

EMOM 10

1 Snatch Pull

1 Squat Snatch

2 Overhead Squat

 

3 RNFT

10 Single Arm Db Strict Press(R)

45 Second Hollow Body Hold

10 Single Arm Db Strict Press(L)

20 Tuck Ups

 

Saturday Jan. 20

Closed For Staff Party

 

Sunday Jan. 21

3 RFT

30 Cal. Row

30 Double Unders

30 Burpee

Tuesday November 28, 2017

Group WOD – 6am vs. 9am vs. 6pm vs. 8pm

2000m Row

**Break row down into 250m increments trading back and forth between 2 groups (ie. – if there is 4 people in class have 2 groups of 2, if there is 8 have 2 groups of 4.

**Everyone complete 7 synchro burpees at each break – must wait for everyone to get off rower.

**Burpees completed @ 250m, 500m, 750m, 1000m, 1250m, 1500m, 1750m, and 2000m.