Tuesday 01/25
Strength- Every 2:00 x 7 sets
1 Power Clean + 1 Front Squat + 1 Push Jerk
build based off feel
WOD- 3RFT
10 Squat Cleans (135/95)
10 Push Jerks
Monday 12/24
Coming up next week there will be a few morning class cancelations due to Dom and Pat being away. February 3rd through the 15th please note the following Tuesday and Thursday mornings where we will not have classes (3rd, 8th, 10th, and 15th) all other classes will be on!
Also stay tuned for detail about the Open!! It’s almost that time of year again! More deets coming out in an email soon.
Strength- OTM x 8
2 Power Snatches
build based off feel
WOD- 7RFT
8 C2B
8 Box Jump Over (24/20)
12 Alt. DB Snatch (50/35)
Friday 01/21
Tag/send us your creative handstand pic by Sunday for an extra point towards your paleo challenge score for this week!!
Strength- Every 2:00 5 Back Squats
65% - 70% - 75% - 75% - 75% - Max @ 75%
WOD- For Time
1 —-> 10 T2B
10 —-> 1 Deaflits (225/155)
Thursday 01/20
Paleo challenge quick bonus point!!!! - from now until Sunday - send or tag us in a handstand photo (get creative!!!) to earn 1 extra point towards your score.
Body Armor- 4 RNFT
10 Barbell rows
10 Banded pull aparts
20 Flutter kicks
WOD- 10 RFT
1 Rope Climb
10 Wallballs (20/14)
12 KB Swings (53/36)
Wednesday 01/19
Strength - Every 2:00 x 5 sets
5 (65%) - 5 (70%) - 5 (75%) - 5 - 5 (based off feel)
Deadlifts
WOD- For Time
21 Power Cleans + 40/30 Cal Row + 21 PC (115/85)
Rest 2:00
15 PC + 40/30 Cal Row + 15 PC (155/105)
Rest 2:00
9 PC + 40/30 Cal Row + 9 PC (185/135)