twists

Tuesday 5.26.2015

wodSTRENGTH/SKILL15 min to find 2RM Full Clean

CONDITIONING Double “Grace” (light) 30 Clean and Jerks 95/65 *3 min Rest* 30 Clean and Jerks 95/65

Finisher 150 Russian Twist 

COMPETITION 5 min AMRAP: 3 Muscle Ups 1 Rope Climb 

Tuesday 4.28.2015

wodSTRENGTH15 min to find 1RM Hang Snatch

CONDITIONING For Time: 15-12-9-6-3 *OHS 95/65 Toe 2 Bar

Finisher 100 Russian Twist

COMPETITION *115/75

Monday 2.16.2015

wodSTRENGTHA. 8 min EMOM: 2 Deadlifts @ 65% B. 3 x 15 Romanian Deadlift (50% of above)

CONDITIONING 7 min AMRAP: 10 Front Squat 95/65 20 Reverse Lunge (10 per side)

Finisher 3 x 30 Russian Twist

COMPETITION 3 x 12 Weighted Glute Bridge 40 Pistols

Thursday 2.12.2015

wodSTRENGTH10 Min EMOM: 2 Hang Power Snatch @ 55%

CONDITIONING 4 Rounds: 20 Alternating DB Split Snatch 40 Double Unders

Finisher 100 Russian Twist

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

 

Thursday 11.13.2014

wodSTRENGTH10 min EMOM: Power Clean + Jerk  @  70%

CONDITIONING For Time: 800m Run 30 Power Clean and Jerks 135/95 800m Run

Finisher Team Russian Twist 4 x 10 per side