Thursday, September 22, 2016

Friday 9-23-16

50 abmat, 500m run, 100du, 5 MU
MU -sub
5 = 15 dips
4 = 12 C2B
3 = 9 dips
2 = 6 c2b 
1 = 3 dips

Wednesday, September 21, 2016

Thursday 9-22-16

3000/2500m Row
120 Wallball 20/14
60 Burpees
40 Knees 2 Elbows
20 Squat Cleans 185/135

***6am... if you can... Get to class early...this has a long cap (40:00) and we will most likely run this in staggered heats - so it would be nice to get a few of you on rowers a little early. Maybe those of you that usually hit the 5:30am show up close to 5:45 get you guys on early!

Tuesday, September 20, 2016

Wednesday 9-21-16

OTM X 12
5 Snatch grip Deadlift
3 Hang Power Snatch
1 Squat Snatch
*start at ~50% - add weight every 
3-4:00*
WOD
21 power snatch 115/80
21 pull ups
15 OHS
15 C2B
9 squat snatch
9 bar muscle ups




Monday, September 19, 2016

Sunday, September 18, 2016

Monday 9-19-16

20 EMOM
1 Deadlift 155/105
2 HPCLN
3 PUSH PRESS
4 BSQ

Thursday, September 15, 2016

Friday 9-16-16

Great week so far! Fun one today!
Tomorrow......🤔🤔🤔🤔
***hint*** Heavy Girls Wod

Finisher--- bring running shoes!
See you all tomorrow.

Wednesday, September 14, 2016