Sunday, December 27 - Saturday, January 2

Sunday, December 27 - No Class

 

Monday, December 28

Strength: 1 Push Press + 2 Push Jerk

  • 5 sets

WOD: 16 Minute EMOM

Even Minute

  • 15 Goblet Squats (35/55)

Odd Minute

  • 40 Double Unders

 

Tuesday, December 29

Strength: Deadlift

  • Establish a 1 Rep Max (compare to 9/8/15)

WOD: 3 Rounds For Time

"Christine" (compare to 8/5/15 & 4/10/15)

  • 500M Row
  • 12 Deadlifts (Bodyweight)
  • 21 Box Jumps (20"/24")

*17 minute time cap

 

Wednesday, December 30

Strength: Overhead Squat

  • 1x5; 2x3; 3x2

WOD: 21-15-9

  • Hang Clean (83/115)
  • Knees to Elbow

 

Thursday, December 31 - New Year's Eve

*Class offered at 6:00AM, 9:30AM, and 10:30AM

Goals: 

  • Every member will state 1-3 goals they have for 2016 and how they will try to achieve them

Skill Work: Member's Choice

WOD: Buy-In + AMRAP

Buy-In

  • 800M Row

then..12 Minute AMRAP

  • 5 Shoulder to Overhead (93/135)
  • 10 Back Rack Lunges (93/135)
  • 15 MB Sit-Ups (14/20)

 

Friday, January 1 - New Year's Day

CLOSED - Happy New Year!!

 

Saturday, January 2

Partner WOD: For Time

  • 300M Row (each)
  • 50 Burpees
  • 100 KB Swings (35/55)
  • 150 Air Squats
  • 300M Row (each)
  • 150 Air Squats
  • 100 KB Swings (35/55)
  • 50 Burpees 
  • 300M Row (each)
Posted on December 27, 2015 .