WOD Monday 1/22/18

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“Filthy Fifty” For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders ** Instructors please use a 30 min cut off *** The scale option […]

WOD Friday 1/19/18

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Every 1 min for 20 mins, alternating between: 3-5 Bar Muscle-ups 20/16 Row Calories Thruster, 95/65 lbs, 1 min 10 Pistols (Alternating Legs)s **Thrusters are MAX UNBROKEN in the minute- this will be your score for the wod!!  

Power Hour 1/19/18

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Deadlift 1 Rep Max lift. Only include the heaviest 1 rep, do not include sets prior to it, THEN- 80% AMRAP Asst: 4 Rounds: 20 Russian KBS 80 ft Front Rack KB Walk Cash out: Accumulate 5 minute Plank Hold – weighted

Power Hour 1/17/18

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Record your best Bench Press 1 Rep Max lift. THEN- 80% AMRAP Asst: 4 Rounds: DB Shoulder Press x12 DB Side Lat Raises x12 DB Shrugs x12 DB Front Raise x12 *these should be done back to back- rest after each round as much as needed.