Tuesday 2.14.2017 AMRAP in 12 minutes of : 15 Double Unders 10 Kettlebell Swings 53-lb/35-lb 5 Toes to Bar
Monday 2.13.2017 Complete the following for Time : 30 Calorie Row 30 Wallballs 20-lb/14-lb to 10ft/9ft target 30 Medicine Ball Cleans 20-lb/14-lb (Time Cap – 7 minutes)
Rest Day Closed
Saturday 2.11.2017 Mobility 9:30-10:00am Open Gym 10:00am-2:00pm Olympic Lifting 12:00pm-1:00pm
Friday 2.10.2017 3 rounds Rope Ascent, 3-reps 20 Air Squats 2 rounds Legless Rope Ascent, 2-reps 20 Lunges Then, L-sit Rope Ascent, 1-rep Alternating Pistol Squat 20-reps (10-reps each leg) Time Cap: 20-minutes Note: Standard on the lunge – Athletes will make a solid line in front of their shoes
Thursday 2.9.2017 3 Rounds for Time 15-reps Shoulder-to-Overhead, 115/75 10-reps Box Jumps 24″/20″ 5-reps Muscle-Ups (Bar or Rings) Time Cap: 10-minutes Note: Shoulder-to-Overhead means that athletes may execute a shoulder press, push press, push jerk, or split jerk for the rep to count.
Wednesday 2.8.2017 For Time: Row 1200m DB Overhead Walking Lunges 30-reps, 50/35 Roman Chair Sit-ups 100-reps (Time Cap: 16-minutes)
Open 16.5 21-18-15-12-9-6-3 reps for time of: • Thrusters (M:95#, W:65#) • Bar-Facing Burpees -No Time Cap -We will “NOT” be judging each other so everyone can WOD together for time sake -Coach on duty will be walking around giving “NO” reps
Monday 2.6.2017 For Time: Run 800m Double Under 20-reps Run 600m Double Under 40-reps Run 400m Double Under 60-reps Run 200m Double Under 80-reps (Time Cap: 15-minutes)
Super Bowl Sunday 2.5.2017 Rest Day Active Recovery Fun – Pick a team. Every time the team you chose throws for passing yards, you must do number of burpees to match the passing yards for that play.