WOD Page

4-17-14
4-17-14
 
The Sunday 2:00 p.m. class is cancelled for the Easter Sunday.  The 4:00 p.m. yoga class is still a GO!
 
Perform the following EMOM for 15 minutes:
2 squat cleans 135/85
AMRAP air squats
(note: Post number of air squats to whiteboard.)
4-16-14
4-16-14
 
"Jack"
Complete as many rounds as possible in 20 minutes of:
10 push press 115/85
10 kettlebell swing 70/53
10 box jump 24/20

 

4-15-14
4-15-14
 
5 sets x 5 reps Front Squat for quality and load
then
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of:
Overhead Squat 75/55
Situps
4-14-14
4-14-14
 
"Zimmerman"
 
AMRAP 25 minutes of:
11 chest-to-bar pull-ups
2 deadlifts 315/205
10 handstand push-ups 
4-13-14
4-13-14
 
10 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of push-ups
Rest 15 seconds
 
4-12-14
4-12-14
 
9:00 a.m. - Strength Training
10:00 a.m. - Open Gym
4-11-14
4-11-13
 
4 RFR of:
40 seconds Single Arm Dumbbell Muscle Snatch
20 seconds Rest
40 seconds Burpees
20 seconds Rest
then
2 minute Rest
then 
4 RFR of:
40 seconds Single Arm Dumbbell Push Press
20 seconds Rest
40 seconds Plank
20 seconds Rest