Tuesday 05.03.16

Are you ready for benchmark workout "Isabel"?....

Are you ready for benchmark workout “Isabel”?….


STRENGTH:

Power Snatch
Build to a heavy single

WOD:
For Time:
“Isabel”
30 Power Snatch (135/95)

UNLOADED:
2 Rounds:
AMRAP 3
5 Dips
15 Weighted Sit-Ups
REST 1MIN
AMRAP 3
5 HSPU
15 KBS (53/35)
REST 1 MIN

THEN:
4 Rounds
:30sec V-ups
:30sec plank hold
:30 Slam Balls
:30 REST

Monday 05.02.16

Today's WOD is benchmark "Cindy"....compare scores with 12/9/16!

Today’s WOD is benchmark “Cindy”….compare scores with 12/9/16!


WOD:

“CINDY”
AMRAP 20
5 Pull-Ups
10 Push-Ups
15 Air Squats

ACCESSORY WORK:
3 Rounds:
12 Bent Over Barbell Rows
12 GHD/V-Ups
12 Dumbell Tricep Extensions
REST 2 min

Saturday 04.30.16

Join us Saturday morning for Oly class at 8:30am and the team WOD at 9:30am!

Join us Saturday morning for Oly class at 8:30am and the team WOD at 9:30am!


WOD:

Teams of 3
4 RFT
P1: (25/20) Cal Row
P2: Deadlift Hold (225/165)
P3: Rest

Friday 04.29.16

IMG_6082
STRENGTH:

Pause Front Squats 5 x 3 @ 75%

WOD:
4 RFT
6 Front Squats (135/95)
8 PU-T2B
10 Burpee Box Jump Overs (24/20)

Thursday 04.28.16

Functional fitness at its finest....when one leg is down, two arms will work!

Functional fitness at its finest….when one leg is down, two arms work!

STRENGTH:
3-3-3 Sots Press
3-3-3-3-3 Snatch Balance

WOD:
AMRAP 12
200 DU
50 Wall Balls (20/14)
25 Snatch (125/85)

UNLOADED:
3 RFT
100m Farmers Carry (x2 53/35)
15 Box Jumps (24/20)
400m Run

THEN:
AMRAP 3
8 Push-Ups
10 Ab Mat Sit-Ups
12 Air Squats
Rest 1:00/x3