Sunday – 4/1/18

by Anni | Mar 31, 2018

Open Gym 9am-11am

Saturday – 3/31/18

by Anni | Mar 30, 2018

 
Change of plan: On Sunday we will be open after all—from 9-11 only.
 
8am Kettlebell
5 rds
– 10 alt kb press
– 10 Band pull apart
12 10 8 6 4 2
– Bench press
– DB curls
Finisher: 5 hill sprints
 
9am WOD
a. Split jerk technique / heavy single
b. AMRAP in 12 minutes
– 6 DB snatches (65,45 – 3 each)
– 6 pull ups
– 6 pistols (3/3)
– 6 burpees
 
10am Olympic Lifting

Friday – 3/30/18

by Anni | Mar 29, 2018

The three amigos at it again

Please note, on Sunday the gym will be open from 9-11 only.

a. 5 rounds for time: (7 minute cap)
– 30 double unders
– 15 second L-hang
*5 minute rest

a. 4 rounds for time: (12 minute cap)
– 15 thrusters (95,65)
– 100m suitcase carry (50,35)

c. GHD russian twists 3×30 (15/15) weighted if possible

Thursday – 3/29/18

by Anni | Mar 28, 2018

a. 5 deadlift E2MOM for 8 minutes

b. 5 strict pull ups E2MOM for 8 minutes (weighted if possible)

c. 2 rounds for time: (16 minute cap)
– 400m run
– 20 burpee box jumps
– 20 weighted sit ups (35,25)
– 20 lunges (10/10)

Wednesday – 3/28/18

by Anni | Mar 27, 2018

a. AMRAP in 6 minutes
– 20 alternating DB snatch (50,35)
– 20 air squats
*3 minute rest

b. AMRAP in 6 minutes
– 10 hang power clean (95,65)
– 20 russian twists (35,25)
*3 minute rest

c. AMRAP in 6 minutes
– 5 toes to bar
– 1 wall walk