Wednesday – 3/27/19

by Anni | Mar 26, 2019

A. MAX OUT Front Squat

B. “Fran”
21-15-9 Reps For Time
Thrusters (95/65 lb)
Pull-Ups

Tuesday – 3/26/19

by Anni | Mar 25, 2019

WOD
a. Max out snatch

b. Isabel
30 snatches for time (135,95)

4pm Kettlebell
Double KB
4 sets 3 reps
– Front squat
– Clean
– Front squat
– Press
– Front squat
– Swing

Monday – 3/25/19

by Anni | Mar 24, 2019

MAX OUT: Back Squat

“HELEN”
3 Rounds For Time  15:00 Cap
– 400 meter Run
– 21 Am. Kettlebell Swings (53/35)
– 12 Pull-Ups

Sunday – 3/24/19

by Anni | Mar 23, 2019

Open Gym 9am-noon

Come get your 19.5 on!

Saturday – 3/23/19

by Anni | Mar 22, 2019

8am Kettlebell
3 rds
15 ring rows
15 pushup ( at your level)
10 kb press per side
10 kb rows per side
Then
40 on no rest
Kb sumo DL high pull
Squat thrust
Kb swing
Burpee no pushup
Goblet squat
Full Burpee
Hand to hand swing
Burpee two pushups
3 rds
Then
Hill sprints

9am WOD
ZEUS

3 Rounds For Time
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight)

10am Olympic Lifting