Monthly Archives: December 2014

0851: Class times 6am,9am,12-5pm

WOD: 20 EMOM minute Minute 1 – 40 DU Minute 2 – 8 power cleans 135/115/95/65 Minute 3 – 8 burpees Minute 4 – 15 pull ups STRENGTH: Push Press 4X10@90 S. press

Category: WOD

0847:

Wednesday Hours: 6am, 9am and 12pm class only!!!!  WOD: 25 good minutes 1 C&J (scale to move confidently under load) 6 pull ups 12 box jumps 400 m run

Category: WOD

0846:

WOD 1: 10 minutes 8 ring rows 10 HRPU 8 db split cleans 30/20 (start in standing position then land with hip level with kneecap) 5 minute rest – adjust rings WOD 2: 10 minutes 3 MU or 6 ring dips (Muscle up only if you can!!!!) use ring pair already set up for MU… Read More »

Category: WOD