Back Squats 15,15,15 Wod 800m run Pull Up 20-15-10 Deadlift 20-15-10(m275, f 185) Push Up 20-15-10(games style) 800m Run
Archive for December, 2011
Christmas Holiday Schedule| Open Christmas Eve
Posted: December 17, 2011 in WODSTags: gym open Christmas eve
Holiday hours: Christmas Schedule: Out of town visitors welcome! $15 first day, $5 for second, $30 up to a week. ||||||||||||||||||||||||OPEN SATURDAY|||||||||||||||||||||||||||| [...]
Holiday Hours are looking like we will be open regular hours except sat 10am and mon 530am. Give you an official post soon. Check out the latest Nutrition Post, its great for the paleo pro or novice with a smoothie recipe to boot! THIS SATURDAY>>>EVERYONE IS WELCOME!! No matter if it’s your first day, 12 [...]
Snatch Work 15,15,15 Tabata 8 min – alt btw movements: BB Push Jerk BB Back Squat Body weight for both.
Strength Work 9 Basic movements Wod AMRAP for 8 mins: 10 Pullups Run 100m 20 Sit Ups
Shoulder Press 15,15,15 AMRAP for 8 mins: 3 HSPU 6 Swing (m70,f53) 9 BB Sumo HP(135,95)
Deadlifts 15,15,15 AMRAP for 25 min: 200m 12 Front Squats(155m,105f)
Back Squats 15,15 ,15 Wod 200m farmer walk (m45s,f25s) Thrusters 30(m95,f65) 200m FW Thrusters 30 200m FW
Ohs 15,15,15 Wod 21,15,9 Swings(m70,f53) Burpees Wallballs(m20,f16)
