Month: January 2020

2/1/20

SATURDAY 45 min WOD 1 mile run 45 Air Squats 45 Push Ups 45 Slam Balls *1500M Row at some point before 45 minutes are up.

1/31/20

FRIDAY **Members…time to celebrate…7 year Anniversay Party is this Saturday 🙂 Strength: KB Windmills 4×8 WOD: 3 Rounds for time 15 Shoulder to OH (135/95) 30 Sit Ups 60 Double Unders *3 Rope Climbs each round Post: Plank Hand Foot Taps 3×30

1/30/20

THURSDAY Strength: EMOM 7 min 2 Strict Pull Ups + 5 Push Ups + 5 Dips Partner WOD: 20 min AMRAP 30 Wall Balls (20/14) 30 Pull Ups 30 Pistols Post: Side plank Pass thru’s 3×12

1/29/20

WEDNESDAY A1:Benchmark 500M Row for time B1: Floor Presses 4×8 WOD: 15 min AMRAP 5 Cleans (125/85) 5 Front Squats 10 Alt. Lunges 15 TTB Post: KB Marching 3×20

1/28/20

TUESDAY Strength: A1:Deadlifts 10-8-6-4-2-2 B1: Single Arm Seated KB Press Benchmark WOD: “Diane” 21-15-9 Deadlifts (225/155) HSPU Post: Hollow Rocks 3×30 Seconds


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