plate

Monday 12.29.2014

wodWEDNESDAY, DECEMBER 31 - NORMAL MORNING CLASS TIMES; LAST CLASS AT 4;30PMTHURSDAY, JANUARY 1, NEW YEAR'S DAY, NO CLASS FRIDAY, JANUARY 2 - 10AM CLASS; OPEN GYM 11AM-1PM

STRENGTH A. 10 min to find 3RM Weighted Pull-Up B. 3 x 8 Floor Press

CONDITIONING 6 min Burpee to a Plate 45/25

Finisher 100 Russian Twists

 

Saturday 12.6.2014

wod CONDITIONING Teams of 2 50 Alternating Wall Balls 200m Run 50 Alternating Burpee to Plate 200m Run 50 Alternating Med Ball Sit-Ups

Wednesday 9.17.2014

wodSTRENGTHA. 8 sets @ 50% Strict Press + Push Press + Push Press Every 90 sec

B. 3 x 15 Plate Front Raise 

CONDITIONING 15 min Running Clock of 40 sec on/20 sec off: 1. Pushup 2. Strict Pull-Up or Ring Row 3. Burpee

Finisher 100 Hollow Rocks 

COMPETITION 4 Min AMRAP: 1 MU + 2 Ring Dip

Saturday 7.19.2014

wod CONDITIONING With a running clock: 0-8 min 1 mile run (alternate partners each 400m) Plate ground to overhead 45/25 with rest of 8 min 8-18 min 1 mile run (alternate partners each 400m) Overhead lunge with plate 45/25 with remaining time