Friday 12/20
Strength Day
Part 1 - Every 2:00
7x5 Back Squat
@ 65-70% of 1RM
Part 2 - Every 90s x 12 Sets
Sets 1-6 = 2 Cleans
Sets 7-12 = 1 Clean
Build based off feel
Thursday 12/19
WOD - Alt OTM
10 Minutes
Even : 5 Deadlifts @ 65-70%
Odd : 50 DU
REST 2:00
10 Minutes
Even : 10 Back Rack Rev. Lunges (75/55)
Odd : 10 Ring Dips
REST 2:00
10 Minutes
Even : 15/12 Cal Row
Odd : 12 T2B
Wednesday 12/18
Strength - Alt OTM x 10
Even - 10 Bent over barbell rows
Odd - 20 Hollow tucks
WOD - For Time
45 Burpee Box Jump Overs (30/24)
90 Wallballs (20/14)
Partition any way
Tuesday 12/17
Reminders for next week
Tuesday Xmas Eve - 8:00am only
Wednesday Xmas Day - Closed
Dec 26th Thursday - 8:00am and 4:30pm only
WOD - For Time
1 RD
36/30 Cal Row
10 Power Snatches (135/95)
-REST 5:00-
2 RDS
18/15 Cal Row
10 Power Snatches (115/85)
-REST 5:00-
3RDS
12/10 Cal Row
10 Power Snatches (95/65)
Monday 12/16
Thank you to everyone who came down and celebrated with us this past Saturday for our annual holiday party ! We hope you had a great time ! Also thank you all so much for the delicious food and treats !
Strength - Every 2:30 x 4 Sets
5 Strict Press + 5 Push Press
At ~ 70% of 1RM Strict Press
WOD - 14 min AMRAP
8 C2B Pull Ups
16 Plate Front Rack Squats (45/25)
4 Wall Walks