Monday 02/19/18

WOD: Every 1 min for 18 mins, alternating between:
Bike, 15/12 lbs
15 Thrusters, 50/35 lbs
50 Double Unders
20 Dumbbell Lunges, 50/35 lbs
10 Burpee Over Dumbbells
15 Dumbbell Push Press

Tuesday - 02/20/18

WOD FOR TIME:
20 Deadlifts (275/185lbs)
Run 400m
20 KB swings (70/53lbs)
Run 400m
20 Overhead Squats (115/85lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20")
Run 400m
20 DB Squat Cleans (50/35lbs each)
Run 400m

Wednesday - 02/21/18 

WOD: For time:
30 Snatches, 135/95 lbs

WOD: Row 500 m This is an all out effort for time.

Thursday - 02/22/18

WOD: 21-15-9-3 reps, for time of:
Hang Power Clean, 115/75 lbs
Toes-to-bar
Box Jump

Friday - 02/23/18 

WOD: Complete as many rounds as possible in 8 mins of:
10 Medicine Ball Slams, 30/20 lbs
30 Double Unders
10 Sandbag shoulder 2 shoulder 60/40 lbs

Complete as many rounds as possible in 8 mins of:
Bear Crawl, 60 ft
10 Russian Kettlebell Swings, 70/53 lbs
20 AbMat Sit-ups

Saturday - 02/24/18 

18.1.jpg

WOD: 18.1 will run from 8:00 AM  till 10:15 AM
We will still have regular class at 10:15 AM

Sunday - 02/25/18 

ForceFit 11AM - 12PM
Open Gym 12PM - 1PM