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WODs & News

5
Jan

Monday January 6th 2020

Conditioning: 
20 Min AMRAP

50 Wallballs (20/14/10)
40/30/20 Calorie Assault Bike
30 Toes to Bar
20 Alt. Dumbbell Snatches (70/50/30)

* goal is to get at least 1 full round done. 

CompWod: Cancelled until further notice

2
Jan

Friday January 3rd 2020

“Grace meets Cindy” 

For time: 30 clean and jerks 135/95/65

Directly into 5 rounds of Cindy 

Cindy= 5 pullups

10 pushups 

15 airsquats 

1
Jan

Thursday January 2nd 2020

Strength: 3 position power snatch Build to a heavy complex

Conditioning: 
3 min AMRAP: 9/6/3 Cal Bike 12 power snatches 95/65/45 

Rest 3 mins 

3 min AMRAP 9/6/3 Cal Bike 8 power snatches 115/85/65 

Rest 3 mins 

3 min AMRAP 9/6/3 Cal Bike 4 power snatches 135/95/65 

30
Dec

Tuesday December 31st 2019

9am class only!

3 rounds for time

800 meter run

400 meter row 

1 round of “beep test”

Beep test= 

7 thrusters 75/55/45 

7 pullups 

7 burpees