Class is canceled due to weather

12/23/22

WOD

No Class

12/22/22

WOD

Every 5:00 for 6 sets:
50 Double-unders
10 Toes to Ring
50 Double-unders
2 Rope Climbs

12/21/22

WOD

15 minutes of:
Handstand Walk Practice

15 minutes for Max Distance of:
:45 Machine
:15 Rest

12/20/22

WOD

12 rounds for time of:
3 Squat Cleans, 65%
6 Push-ups
9 Wall-balls, 20/14-lbs.

12/19/22

WOD

10 minutes to work up to a:
Heavy 5RM Push Jerk

7 rounds for time of:
7 Push Jerk, 155/105-lbs.
7 Chest to Bar Pull-ups
7 Burpees

12/18/22

WOD

Rest Day

12/17/22

WOD

"Rahoi"
12 minute AMRAP of:
12 Box Jumps, 24"/20"
9 Thrusters, 95/65-lbs.
6 Bar-facing Burpees

- Rest 6 minutes -

12 minute AMRAP of:
12 Calorie Row
9 Single DB Thrusters, 50/35-lbs.
6 Burpees over the DBs

12/16/22

WOD

Every 2:30 for 7 sets:
Deadlift, 7 reps

Accessory x 5
Chin-up x 4-8 reps
Parallette Push-up x 8-12 reps
Farmer's Carry x 200'

12/15/22

WOD

25 minute AMRAP of:
200 Calorie Buy-in (w/partner)
35 Wall-balls, 20/14-lbs.
50 Sit-ups

*buy-in is with a partner the rest is individual!

12/14/22

WOD

Every 6:00 for 5 sets:
3 Rope Climbs
6 Ring Muscle-ups
12 Toes-to-Bar
15 Kettlebell Swings, 70/53-lbs.