1.8.17 SUNDAY “TORE DE PANTS”
ENDURANCE: 55/27…45/21…35/15…25/9…15/6…5/3 of: Calorie Bike Burpee onto plate For Time OLYMPIC- Snatch
1.7.17 SATURDAY “AMBUSH”
With a partner, complete the following: 7 Rounds of: 7 Partner Deadlifts…345/225 7 Syncro Burpee Box Jumps…24/20″ (each team has two boxes) 7 Syncro Chin... Read More
1.6.17 FRIDAY “ESCAPE PLAN”
30/30/6/30….20/20/4/20…10/10/2/10 Cal Row Cal Bike Rope Climbs High Wall Balls…20/14…12/11 2min Rest after each set For Time (23min Time Cap)
1.5.16 THURSDAY “BOOMERANG”
Strength: 6min EMOM of: 6 Deadlifts Metcon: 25 Strict HSPU’s…45’s 20 Hang Clean…135/95 15 Back Squat…135/95 10 Burpee Over Bar 15 Back Squat…135/95 20 Hang... Read More
1.4.16 WEDNESDAY “AB-CENTRAL STATION”
50…40…30…20…10 of: Cal Row Butterfly Sit Ups (1min Plank Hold after each set) For Time (21min Time Cap)
1.3.17 TUESDAY “WODAPALOOZA1”
Strength: 5min EMOM of: 2 Thrusters Metcon: 21…15…9 of: Thrusters…135/95 Chest to Bar Pull Ups Bike Calories For Time (12min Time Cap)
1.2.17 MONDAY “RESOLUTION”
HAPPY NEW YEAR!!! Strength: 3min EMOM of TnG Snatch Metcon: 5 Rounds of: 4min AMRAP of: 25/20cal Row 10 Snatches…165/115 60 Double Unders 4min Rest... Read More
1.1.17 SUNDAY *NO CLASS*
HAPPY NEW YEAR EVERYONE!!
12.31.16 SATURDAY “NEW YEARS EVA BALL”
**NO CLASS SUNDAY 1.1.17** With a partner, complete the following: 5 Rounds of: 800m Run (both partners run) 30 Hang Cleans…135/95 (split reps) 30 High... Read More
12.30.16 FRIDAY “AG ASSAULT”
2 Rounds of: 7min AMRAP of: 50/40cal Bike 40 Butterfly Sit Ups 80 Double Unders 20 Shoot Throughs 7min Rest For Total Reps