odd

Thursday 4.30.2015

wodSTRENGTH/SKILLFor Time: 1500m Row

CONDITIONING 20 min EMOM: Even- 5 Power Clean 135/95 Odd- 5 Bar Facing Burpee

 

Tuesday 2.17.2015

wod MORNING CLASSES CANCELLED TUESDAY, FEBRUARY 17 DUE TO WEATHER FIRST CLASS AT 12:15PM & EVENING CLASSES NORMAL

STRENGTH 15 min to find 3 rep TNG Power Snatch

CONDITIONING 20 min EMOM: Even Min - Row 150m/100m Odd Min - 15 KB Swings

Finisher 2 x ME Plank Hold (no more than 3 min)

COMPETITION 5 x 1 min max Rope Climbs; rest as needed

Sunday 12.28.2014

wod CONDITIONING Every 4 min for 24 min: Odd Object Carry 50’ *Keg, Sandbag, Heavy KB, etc. 15 Burpees

 

Tuesday 11.25.2014

wodSTRENGTH15 min to work to heavy Power Clean + Power Clean + Push Jerk

CONDITIONING 20 min EMOM: Even Minutes 3 Clean and Jerks 155/105 Odd Minutes 80m Shuttle Sprint

Finisher 50 V-Ups

COMPETITION 15 min Gymnastic Goat Practice: HSPUS, Handstand Walk, Muscle Up, etc.

HOLIDAY HOURS THANKSGIVING DAY - 9AM CLASS ONLY BLACK FRIDAY - CLOSED; NO CLASSES

Friday 7.11.2014

wodSTRENGTH/SKILL10 min EMOM: EVEN 10 pushups ODD 10 goblet split squats (5 per side)

CONDITIONING 5 min to complete 500m row AMRAP burpees in remaining time

*5 min rest

5 min to complete 500 row AMRAP Box jump overs in remaining time

COMPETITION 400m Sprint 2 min rest 400m Sprint

Sunday 1.4.2015

wodCONDITIONING20 min EMOM: Even min- 12 Burpees Odd min- 12/10 Calorie Row