Monday 11/21/16

WOD - 7 rounds for time of:
7 Deadlift, 255/175 lbs
7 Kettlebell Snatch (one arm - R)s, 53/35 lbs
7 Kettlebell Snatch (one arm - L)s, 53/35 lbs
7 Toes-to-bars

Tuesday - 11/22/16


WOD  - 5 rounds for time of:
1 Rope Climb
Run, 200 meter
30 Overhead wght plate Lunges, 45/25 lbs (15 each leg)
40 Double Unders


Wednesday - 11/23/16 (Class 6AM and 10AM Only)

WOD - AMRAP in 5 mins of:
Wall Climb 1 - 2 - 3 - 4 - 5..... etc
Box Jump 2 - 4 - 6 - 8 - 10 ....etc
(increase by 1 rep each round for Wall Climbs)
(increase by 2 reps each round for box jumps)
Rest 2 mins
AMRAP in 5 mins of:
Squat Clean & Jerk, 135/95 lbs 1 - 2 - 3 - 4 - 5...etc
Lateral Burpee (Over Barbell)s 2 - 4 - 6 - 8 - 10...etc
(increase by 1 rep each round for squat clean and jerk)
(increase by 2 reps each round for lateral burpees)
Rest 2 mins
AMRAP in 5 mins of:
Russian Kettlebell Swing 1 - 2 - 3 - 4 - 5.......etc
Lateral Jumps over bell 2 - 4 - 6 - 8 - 10....etc
(increase by 1 rep each round for KB Swings)
(increase by 2 reps each round for lateral jumps over bell)

Thursday - 11/24/16 - CLOSED

Friday - 11/25/16 - 10AM Class Only

For Time:
In teams of 3-4: Using a deck of cards, turn one card at a time. Each team member performs the exercise (based on suit) the given number of repetitions (based on value).  Face Cards=11 Ace=15

Hearts = Weighted Sit-Ups
Diamonds = Goblet Squats (Challenging Weight)
Spades = Pullups
Clubs = Burpees
Jokers = Each team member runs 200m while the remaining members hold a plank. Any plank failure requires re-run of 200m.

Saturday - 11/26/16

WOD- Community WOD

Sunday - 11/27/16

Open Gym Times