5.24.17

 

Warm up

3:00 minutes airdyne @ :20 fast/:20 slow

3 rds

  • 25 jumping jacks
  • 20 toe touches w/trunk twist
  • 10 good mornings 45/35
  • 10 btn push presses (snatch grip)

WOD

Metcon

20-15-10-15-20

  • Calories aridyne
  • Hang power snatches 75/55
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5.23.17

 

WOD

For time

  • 1,000m row
  • 35 double unders
  • 18 thrusters 115/85
  • 35 double unders
  • 15 thrusters
  • 35 double unders
  • 12 thrusters
  • 35 double unders
  • 9 thrusters
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5.22.17

 

Warm up

3 rds

  • 250m row
  • 15 squat jumps
  • 10 toe touches w/trunk twist
  • 10 push ups
  • 3 inch worms

WOD

Metcon

21-15-9

  • Deadlifts 225/155
  • wall balls 20/14
  • box jump overs 24/20
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5.19.17

Regionals schedule refer to the picĀ 

Also there will NOT be a class on Saturday.

WOD

“Loredo”

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

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5.18.17

Regionals schedule refer to the picĀ 

Also there will NOT be a class on Saturday.

WOD

Jackie

  • 1000m row
  • 50 thrusters 45/35
  • 30 pull ups
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5.17.17

 

Warm up

3 rds

  • 100m run
  • 25 jumping jacks
  • 20 toe touches w/trunk twist

WOD

Metcon

  • 800m run
  • 18 alternating dumbbell snatches 50/35
  • 36 abmat sit ups
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5.16.17

 

WOD

3 RFT

  • 10 power cleans 155/115
  • 10 front squats
  • 10 strict hspu
  • 50 double unders
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