Monday 02/27/17 

Strength: Back Squat 3-3-3-3-3
Progressive
Every 2 Mins New Set

WOD: 4 rounds for time of:
Floor Press, 125/85 lbs, 1 min
Wall Ball, 20/14 lbs, 1 min
Kettlebell Swing, 53/35 lbs, 1 min
Burpee, 1 min
Toes-to-bar, 1 min
Rest 1 min

Tuesday - 02/28/17

Strength: Shoulder Press 3-3-3-3-3
Progressive
Every 60 secs

WOD: Complete as many rounds as possible in 14 mins of:
3 Power Clean & Jerks, 125/85 lbs
6 Front Squats, 125/85 lbs
9 Push-ups

 

Wednesday - 03/01/17
 

Strength: Every 30 secs for 10 mins: 5 - Touch And Go Deadlift, 300/200 lbs

WOD -  Partner Up/Breakup as you see fit
For Time:
150 Pull ups
Row 2000M
300 AbMat Sit-ups
400 Double Unders

Thursday - 03/02/17

WOD -For time:
15 Dumbbell Thrusters, 50/35 lbs
10 Bar Muscle-ups
12 Dumbbell Thrusters, 50/35 lbs
8 Bar Muscle-ups
9 Dumbbell Thrusters, 50/35 lbs
6 Bar Muscle-ups
6 Dumbbell Thrusters, 50/35 lbs
4 Bar Muscle-ups
3 Dumbbell Thrusters, 50/35 lbs
2 Bar Muscle-ups 

Friday - 03/04/17

WOD: Hero Falkel
Complete as many rounds as possible in 25 mins of:
8 Handstand Push-ups
8 Box Jumps, 30/24 in
1 Rope Climb, 15 ft

Saturday - 03/05/17

8:00 am - 10:00 am The OPEN Games WOD 17.2 - You will have assigned Heats (please see FB)
The Community WODs are postponed till April.

10:00 AM Challenge Class

Sunday - 03/06/17

Open Gym from 11-12 ONLY!  Go Cheer on Geanna, Courtney, Michelle, Rachel & Mandy at the Arnold!