WOD Page
Thu, Jan 16

Mon, Jan 20, 2020 at 8:00am Holiday Schedule: Holiday Schedule, due to Martin Luther King holiday. We will only have 8 am and 9:30 am classes. Coach Jr

Mon, Jan 20, 2020 at 8:00am MLK WOD: 34 AMRAP 63 Power Cleans @115/75 64 pull-ups 64 SDHP @115/75 65 Burpees 68 Front Squats @115/75 *200 Meter run after each movement - 1 partner runs 100, then the other runs 100 **

Most Recent Benchmark: MLK DAY on Jan 19, 2020 (174 days ago)

1-16-20

1-17-20

1-16-20 Time Every 2min. 8 Rounds: (Legs and Abs) 12/9 Cals Rower 'buy in' for each round Round 1.) 14 KB Squats @70/53 Round 2.) 25 Sit-Ups Round 3.) 14 KB Lunges @70/53 Round 4.) 1min. Plank Round 5.) 20 Jumping Lunges Round 6.) 20 Russian KB Swings @70/53 Round 7.) 20 Jumping Squats Round 8.) 20 Reverse Sit ups That's 16min.... Rest 5min and repeat on the Bike 0%   0% 1st 32 minutes  donald c Thu, Jan 16, 2020 donald c 32 minutes Rx 1-17-20 Time Warmup: 10 EMOM E-20 Plate 2 Overhead @45/25 O-12 Burpee to Plate Rest 5 min WOD Every 2min x 10 rounds 2 Wall Walks 9 Deadlifts @135/95 15 Box Jump Overs At min 20 ... max wall walks in 2 min 0%   0% Programmed: Fri,Jan17,2020 Thu,Jan16,2020