Saturday January 12

Saturday January 12

“DONNY”

21-15-9-9-15-21 reps for time of:
• 225/155 pound Deadlift
• Burpee

Free Sessions: Kettlebell Deadlift + Up downs

 

Recovery

5min Cool Down on BIke or Rower and say hi to the new peeps!

YOGA

 

Friday January 11

Friday January 11

“Low Five”

AMRAP 5:
30/21 Calorie Row
21 Power Snatches (95/65)
Max Lateral Barbell Burpees

–Rest 5 Minutes —

AMRAP 5:
30/21 Calorie Row
15 Power Snatches (115/80)
Max Lateral Barbell Burpees

–Rest 5 Minutes —

AMRAP 5:
30/21 Calorie Row
9 Power Snatches (135/95)
Max Lateral Barbell Burpees

Open/Performance – as written
Fitness – (75/45) (95/65) (115/75) Reg. Burpees

Recovery
3 Rounds of:

2min Bike + 15 Banded Pull Aparts + 15 Banded or PVC Good Mornings

 

Thursday January 10

Thursday January 10

Bee’s Knees

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Bike
1 Minute Rest

Open/Performance/Fitness – as written

Recovery:
5min ON/1min OFF for transition, any order, single round. For time or NOT for time, you choose.
Ski Erg
Bike
Row

 

Wednesday January 9

Wednesday January 9

Strength

Push Press

  • Heavy of 10
  • Racks are authorized not required.

W.O.D

Closeline (Repeat from Oct 5th)

AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
6 Push Presses (115/80)
6 Toes to Bar
6 Box Jump Overs (24/20)

Up by 2’s Until Finish

Open – as written
Performance – 95/65
Fitness – 85/55, 20” Box

Recovery
3 Rounds NOT for time:
100ft Sled Push
100ft Overhead Object Carry

ROMWOD/Crossover Symmetry