WOD

Monday


Holiday Hours  Dec 24th 8:30am and 9:30 am join us for the 12 days of Christmas.  Dec 25th closed.   Dec 31st 8:30 am and 9:30 am only Jan 1st closed.  All other classes remain the same  Monday Gluwein Strength Back Squat 4x6 @70-80% Conditioning 30-20-10-5 Burpees RKBS 70/53 Accessory 2500m Row

Sunday


Endurance Dodger 10 Rounds 30 Double-Unders 250m Row 15 Air Squats 10 Push-ups 5 T2B 9:30 Bandit 5 Rounds for Time 30 Air Squats 25 Sit-ups 15 Push-ups 10 T2B

Friday


Strength Bench Press 4x8 Conditioning Chilly Willy 5 Rounds 50 Double Unders 10 Front Squats 115/85 10 Pull-ups Core 4x1:00 plank 4x150’ suitcase carry each side

Thursday


Thursday Clark Teams of 2 5 Rounds for Time 2x150’ Sled Pull 135/90 20 Handstand Push-ups 40 Russian KB Swings 70/53 60 Sit-ups *30 minute time cap

Wednesday


Wednesday Strength Snatch Grip RDL 3x5 Snatch Extensions 4x3 Conditioning Ram Jam Amrap 4 15 Wallballs 20/14 5 Power Snatch 115/85 -1 minute rest- Amrap 4 15 Wallballs 20/14 5 Power Snatch 135/95 -1 minute rest- Amrap 3 15 Wallballs 20/14 5 Power Snatch 135/95 Accessory Good Mornings 3x15 Supinated Pull-ups 4x8-12

Tuesday


Tuesday Strength Strict Press 5x5 @75-85% Conditioning Tangerine AMRAP 15 8 Toes to Bar 15/12 Cal Row 8 Burpees Accessory Barbell Curls 4x8-10 Overhead Plate Carry 4x150’

Monday


Monday Strength 8-8-6-6 Back Squat 65-75% Conditioning Jolly 4 Rounds for Time 12 Deadlift 165/115 10 Box Jump Over 24/20 8 Power Cleans 165/115 Accessory 100 Calorie Bike for Time *10 minute cap

Sunday


Endurance Bay Watch Teams of 2 6000m row 200 Air Squats 200 Sit-ups 100/80 Calorie Bike 9:30 Perfect 10 2 Rounds for Time 1000m Row 50 Air Squats 50 Sit-ups 25 Calorie Bike

Friday


Join us tomorrow at 6:30 for our annual holiday festivities!   Strength Push Press @75-80% 4x5 Conditioning Mcallister 2 Rounds 20 Power Snatch 75/55 20 Toes to Bar -2k row cash out-   Accessory Incline Bench Press 4x6-8

Thursday


Fuller Teams of 2 AMRAP 25 20 Deadlift 245/165 30 Box Jumps 24/20 40 Sit-ups 2x150’ Sled Drag 135/90

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