Saturday - Monday, January 21-23rd
Last Week to Sign Up!
Saturday
Warmup: 4 Rounds of
8 PVC Pass-throughs
8 Ring pushups
8 Supermans
8 Kettlebell Deadlifts
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WOD: 10 Minute AMRAP
3 Ground to Over-head 155/95#
3 Bar MU's
Rest 5 minutes
For Time:
2 laps around the building
10 Thrusters at 75/55#
1 lap around the building
20 Thrusters
1 Dumpster Dash
30 Thrusters
5 minute rest
OTMx10 minutes
3 Deadlifts 315/185#
+++++++++++++++++++++++
Sellout: OTMX10 minutes of
4 Banded Back Squats @ 1.25xBW
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Sunday
Amnesty - Pick a workout you may have missed or work on a skill
*7 am Sunday Funday - Everyone is Welcome ~ Even non-members :)
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Monday
Warmup: 4 Rounds of
150 meter row
10 box step ups
10 supermans
10 med ball cleans
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buy-in: 90 seconds max rep Box Jumps 24/20"
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Strength: Front Squat 1x8, 2x6, 3x4, 4x2
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WOD: 21-15-9 of
Front Rack Lunges 95/65#
2xAb Mat Situps
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Sellout: 7 Min AMRAP
3 Shoulder to OH 155/95#
3 Ring Muscle Ups
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Cashout: OTMx8 minutes
3 Squat Snatches *Athlete Picks Weight