Saturday January 5

WOD:

Partner Workout

100 Squat Cleans (95/65)

While partner A performs 100 Squat Cleans Partner B perform 10 push-ups for every time the reps become unbroken

Partners switch roles.

Time ends when both partners are finished!

Friday January 4

This video is from a long series that goes in depth on the science of nutrition and why the body reacts a certain way. Great to pay attention to these. Will post a video from the series each day for the next week to complete the series. Great stuff!

Skill:

Walking on hands / L-Sit


WOD:

"Isabel"

30 Snatch for Time (135/95)


Competitors Work

30 Hand Stand Push Ups

Stretch the crap out of your shoulders!

Thursday January 3

Skill:

Thruster (Light Weight)

3 x 20


WOD:

AMRAP 17 min

10 Push Press
2 Lengths Weighted Lunges
Row 500 m


Competitors Work:

100 Burpees

Wednesday January 2

Skill:

5 x 10 Touch and Go Power Cleans



WOD:

5 Rounds for time

10 Deadlifts
30 Push Ups


Competitors Work:

30 Pull Ups Deadhang
50 Hand Stand Push Ups

Tuesday January 1

Skill:

Touch and Go Deadlift

5 x 10


WOD:

KELLY with ROWING

5 Rounds

400 m Row
30 Wall Ball
30 Box Jump


Competitors work:

100 Push Ups
200 Squats

Monday December 31

Skill:

Wall Ball


WOD:

1 Round

Of

50 WallBalls
100 Pull Ups
50 WallBalls


Schedule : Only morning classes 5, 6, and 9

Happy New Year


Competitors Work:

Special Workout!

Anyone can attend at 1:00 PM for a CINDY

20 min of AMRAP

5 Pull Ups
10 Push Ups
15 Squats