WOD: 1/17/19

Strength/Skill/Stability
3-4 Working Rounds:
a) Shoulder Press x 6-10 Reps [advanced: Sotts Press]
b) Weighted Hip Extensions x 10-12 Reps
c) Weighted Plank x 30-40 seconds
d) Bent over double-handle row x 6-10 Reps

Conditioning
100 DU
20 Burpees to target
75 DU
15 Burpees to target
50 DU
10 Burpees to target
25 DU
5 Burpees to target
50 KB Swings (53/35)

Auxiliary
4 Rounds:
a) Dumbbell Bench Press × 6 reps
b) KB single arm bent row w/2 second hold @ top x 6 Reps each arm

SCHEDULE REMINDER: We will have a modified schedule for the holiday on Monday. Check tomorrow’s post for details.

WOD: 1/4/18

Strength/Skill/Stability
Alternating EMOM x 20:
Strict Pull Ups (or Pull Up Negatives) x 30 Seconds
Banded Lateral Walk x 30 Seconds
Ring Roll Outs x 30 Seconds
Farmer Carry x 30 Seconds for max distance

Conditioning
10 Shoulder-2-Overhead (135/85)
15 Deadlifts
10 Shoulder-2-Overhead (155/105)
15 Deadlifts
10 Shoulder-2-Overhead (185/125)
15 Deadlifts
[advanced: extra round @ 225/155]

Auxiliary
4 Rounds
a) Dumbbell Bench Press × 6 reps
b) Bulgarian Split Squats x 6 Reps each Leg

WOD: 12/24/18

Reminder: We are only offering our regular morning classes today and we are closed for Christmas Day tomorrow.

12 Days of Christmas

1- Farmer Carry – 1 Inside Lap (70m)
2- Wall Climbs
3- Dead Lifts (225/155)
4- Strict Pull Ups
5- Burpees
6- Push Jerk (135/90)
7- Toes-2-Bar
8- Wall balls 20/14
9- Kettlebell Swings (53/35)
10- Walking Lunges (R+L=1; use same implement and load as for your farmer carry)
11- Hang Power Cleans (135/93)
12 – Front Squats (135/93)

The order of movements and the number of reps are the same as the song:
1.
2, 1.
3, 2, 1.
4, 3, 2, 1.
5, 4, 3, 2, 1. And so on…

We recommend challenging yourself on the gymnastics movements (Wall Climb, T2B, Pull Ups) and the Farmer Carries – choose a high difficulty level for these movements as long as you can maintain good positioning.  Scale generously with the barbell movements.  Keep in mind the equipment and space needs of others, and share equipment if feasible. This will likely take longer than you expect.