Monday 01/29/18

WOD: For time:
5 rounds of:
5 Manmakers 50/35#
10 Box Jumps
Rest 2 mins
-- then --
5 rounds of:
10 Toes-to-bars
20 Air Squats
Rest 2 mins
-- then --
5 rounds of:
10 Wall Balls, 20/14# 
10 Burpees

Tuesday - 01/30/18

Strength: 6 rounds for time of:
10 Bulgarian Lunges, 50/35/25 lbs
10 Snatch Grip Pendlay Rows, 50% Snatch 1RM  

WOD: Complete as many rounds as possible in 6 mins of:
12 Dumbbell Push Press, 50/35 lbs
Bear Crawl, 40 ft
20 AbMat Sit-ups
Rest 3 Mins
Complete as many rounds as possible in 6 mins of:
10 Kettlebell Swing (American)s 53/35#
2 Turkish Get-up, Left Arms
2 Turkish Get-up, Right Arms
8 Russian Kettlebell Swing > Catch > Goblet Squats, 53/35 lbs

Wednesday - 01/31/18

WOD: For time:
15 Deadlifts, 135/95 lbs
Run, 200 m
15 Front Squats, 135/95 lbs
Run, 800 m
15 Front Squats, 135/95 lbs
Run, 400 m
15 Deadlifts, 135/95 lbs
Run, 200 m

Thursday - 02/01/18

WOD For Time
10-9-8-7-6-5-4-3-2-1 reps
Pull-up
Power Snatch, 115/75 lbs

Friday - 02/02/18 

WOD: For time:
Row, 500 m
-- then --
3 rounds of:
7 Hang Power Clean & Jerks, 155/105 lbs
50 Double Unders
-- then --
Row, 500 m

Saturday - 02/03/18 

8 x 20 secs / 10 secs Tabata L Sit Hold
8 x 20 secs / 10 secs Tabata Ring Dip
8 x 20 secs / 10 secs Pistols (Alternating Legs)s
8 x 20 secs / 10 secs Tabata Push-up
8 x 20 secs / 10 secs Tabata Box Jump
 

Sunday - 02/04/18 


11-12 - ForceFit Class - Must sign up to attend this class
12-1 - Open Gym