by Anni | May 21, 2018
Amazing mama Tiffany getting her fitness on
WOD
a. 30 second work, 20 second rest intervals for 10 rounds (alternating movements)
– Russian twists (25,15)
– Burpees
b. AMRAP in 12 minutes
– 8 dual DB cleans (45,25)
– 15 air squats
– 8 side to side box jumps (24,20)
– 15 v-ups
– 8 alternating pistols
4pm Kettlebell
a. Modified snatch test – hand switches: 5 min or 100 reps
b. 30min complex; 5 reps each:
– Double front squat, presses, cleans, push press, swings
Every 2 rds 200m run
6pm Olympic Lifting and Open Gym
by Anni | May 20, 2018
a. 1RM Back Squat
b. AMRAP in 10 minutes
– 10 toes to bar
– 15 DL (115,85)
– 20 sit ups
– 25 double unders
by Anni | May 19, 2018
Open Gym 9am-noon
Join us on Memorial Day at 9am for our annual “Gabe” hero WOD in memory of Anni’s brother, followed by an afternoon BBQ.
by Anni | May 18, 2018
8am Kettlebell
– KB front squats: 10 sets 7 reps add weight
Then
– KB deadlift : 4 sets 10 reps
Then
– 10 hill sprints
9am WOD
a. For time:
– 5-10 strict pull ups (unbroken)
– 40 single side DB front squat (45,25)
– 5-10 handstand push ups (unbroken, pike push ups)
– 40 DB snatches
– 5-10 strict pull ups
– 40 DB overhead squat
– 5-10 handstand push ups (pike push ups)
– 40 DB hang clean and press
10am Olympic Lifting Fun Time
by Anni | May 17, 2018
a. AMRAP in 5 minutes
– 50m backwards sled drag
– 15 KB swings (64,44)
* 2 minute rest
b. AMRAP in 5 minutes
– 10 box jumps (24,20)
– 10 push ups
* 2 minute rest
c. AMRAP in 5 minutes
– 8 toes to bar
– 8 slam balls (30,20)
* 2 minute rest
d. AMRAP in 5 minutes
– 10 DB front rack lunges (35,25)
– 10 burpees
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