Month: December 2017

Daily WOD 12-30-2017

A) Go every 3 minutes for 5 rounds: 10 deficit pushups+10 weighted good mornings B) 3 rounds of 30 seconds on, 1 min off 1) bike cal 2) pullups 3) slam balls 4) single arm push press (50/35)(70/50) *January 1st we only have a 9am*

Daily WOD 12-19-2017

A) 4x400m run, go every 4 minutes, increase effort each 400. B) open wod 11.5: 20 minute AMRAP 5 power cleans (145/100) 10 t2b 15 wall balls (20/14) ** schedule update ** December; Wednesday 20th: no 5:30pm Thursday 21st: no 5:30pm Friday 22nd: 9am only Saturday 23rd through Tuesday 26th: closed Wednesday 27th: no 5:30pm…

Daily WOD 12-18-2017

A) Front Squat 4×6, heavier than 2 weeks ago, superset with 15-20 second ring support hold B) 8 minute amrap: 30 d/u 3 hang power snatches 30 d/u 6 hang power snatches 30 d/u 9 hang power snatches 30 d/u 12…….. 30 d/u