Friday!!
Group Warm Up!! WOD 50-40-30-20-10 reps of Wall Balls 21-18-15-12-9 reps of Power Snatches 75/50lb Post times and loads to WODHOPPER!!
Group Warm Up!! WOD 50-40-30-20-10 reps of Wall Balls 21-18-15-12-9 reps of Power Snatches 75/50lb Post times and loads to WODHOPPER!!
Group Warm Up!! WOD 3 Rounds for time of: 30 Box Jumps 30 Grasshoppers 30 Double unders 30 Sit Ups Post times to WODHOPPER!
MAX EFFORT Shoulder Press 2,2,2,2, all 4 rounds at 93% of base Split Jerk 2,2,2,2 all 4 rounds at 90% of max WOD AMRAP in 10 minutes of 7 Deadlifts 250/175 7 Strict Pull Ups (NO kip) Post rounds and fractions of rounds to WODHOPPER!
Every Minute on the Minute for 15 minutes complete: 2 Front Squats, add weight accordingly to reach a max load. Conditioning: (not for time) Row 500m 50 GHD sit ups
Group Warm Up!! MAX EFFORT Back Squat 2,2,2,2,2 all rounds at 93% of base. WOD 5 rounds for time of 20 overhead weighted walking lunges 45/30lb* 20 burpees *You may use a barbell, dumbbell, kettlebell or bumper held overhead. One hand or two handed.
Happy New Year EVERYONE!!! Hours today are as follows: 9am until noon, and then we will reopen at 4pm and close at 6pm. Lets ring in the NEW YEAR right!!!! WOD 3 rounds for time of: 20 Grasshoppers 15 Kettlebell Swings 55/35lb 20 Double Unders 15 Kettlebell Clean and Jerks 55/35 20