WOD/Events

Whiskey and Wine WOD!– 6:30PM Friday.

Strength:

E3MOM 15
4 Back Squats
1: 70 – 75%
2: 75 – 80%
3: 75 – 80%
4: 75 – 80%
5: 80 – 85%

Conditioning:

AMRAP 10
200m Run
20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Toes to Bar (Fx: 7) (Rx+: 15)

SKILLS CLASS TONIGHT AT 6:40PM (Hand stand holds and walk)

Whiskey and Wine WOD!– 6:30PM

Core Blast 6:45pm!

Don’t forget about the nutrition seminar tonight at 7:30PM

Strength:

E2MOM 8
Muscle Snatch + Tall Snatch + Drop Snatch (↑)
Directly Into
E2MOM 8
3 Squat Snatches (↑)

Conditioning:

20 – 16 – 12 – 8 – 4
Burpees
After Each Set of Burpees…
2 Rope Climbs (Fx: 1 Rope Climb) (Rx+: 2 Legless Rope Climbs)

Conditioning:

1000m Run
Then…
3 Rounds
10 Alternating Pistol Squats (Fx: Goblet Squats (24/16)) (Rx+: Alternating Goblet Pistols (16/12))
10 Toes to Bar (Fx: 5)
Then…
1000m Run
Then…
2 Rounds
15 Alternating Pistol Squats (Fx: Goblet Squats (24/16)) (Rx+: Alternating Goblet Pistols (16/12))
15 Toes to Bar (Fx: 10)
Then…
1000m Run
Then…
30 Alternating Pistol Squats (Fx: Goblet Squats (24/16)) (Rx+: Alternating Goblet Pistols (16/12))
30 Toes to Bar (Fx: 20)

Strength:

25:00 To Establish
1RM Squat Clean and Split Jerk

Conditioning:

Time Trial:
500m Row

Next Friday October, 8th at 6:30PM Whiskey, Wine and WOD- Click here for details!

Conditioning :

Every 1:30 for 4 Rounds
1: Handstand Hold/Walk Practice
2: 10 Strict Toes to Bar (Fx: Strict Leg Raises)
3: 10 Strict Pull Ups (Fx: 5) (Rx+: Chest to Bar)
4: 1:00 Squat Hold (Weighted if Possible)

Strength:

AMRAP 8
16 Hand Release Push Ups (Fx: 10)
8 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)

Strength:

E2MOM 12
8 Back Rack Lunges (↑)

Conditioning:

5 Rounds
200m Run
20 American Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
10 Alternating Kettlebell Goblet Box Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)