thursday 02/18
All evening classes cancelled due to snow
Strength - OTM x 10
2 Power Cleans @ 70-80% of 1RM
Conditioning - 5 RFT
500m Row/Ski
Rest 1:00 between rounds
wednesday 02/17
WOD - For Time
100 Back Rack Lunges (75/55)
80 Front Squats
60 Push Press
40 Thrusters
20 Burpee Pull ups
Recovery - 3 Rounds
3:00 moderate recovery pace Row/Ski/Bike
1:00 Walk outs
Tuesday 02/16
Snow reminder - cancellation updates will ALWAYS be posted here - be sure to check before heading down just in case.
Strength - Every 3:00 x 3 sets
12 Push Press
WOD - “Double Annie”
100-80-60-40-20
DU
Sit ups
Monday 02/15
TODAY - classes are 5:15am, 7am, 8am & 4:30pm
Strength - Every 2:30 x 8
4 Back Squats
75% of 1RM
Conditioning - 12 min alt. EMOM
Even: 15/12 Cal Row
Odd: “X” HSPU or Push ups
Friday 02/12
Reminder - This Monday 02/15 - Presidents Day classes are 5:15am, 7am, 8am & 4:30pm
***hint - tomorrow’s wod may have rope climbs
Strength - Every 2:00 x 5
5 Front Squats
70-75% of 1RM
WOD - For Time
3 Rounds
10 Overhead Squats (95/65)
50 DU
-Right into-
3 Rounds
10 Thrusters
50 DU