20181227

There will be no scheduled classes from 24Dec-1Jan to give our coaching staff time off to be with their families, but WODs will still be posted here.  If you plan on going to the gym to WOD, post to our Facebook page to let folks know in case people would like to meet up and WOD together.

We will be back to classes on 2Jan, and re-test week for our current cycle of lifting will start 7Jan.  Be ready for some fun in the New Year!

 

 

WOD:

Triple AMRAP!

 

AMRAP x 5 MINUTES

21-15-9:

Power Snatch (75/55)

Pull-ups

 

-Rest 5:00-

 

AMRAP x 5 MINUTES

21-15-9:

OH Squats (75/55)

Toes to Bar

 

-Rest 5:00-

 

AMRAP x 5 MINUTES

21-15-9:

Thrusters (75/55)

Burpee

Three mini AMRAPs today!  One bar movement and one gymnastic movement.  Each are set at 21-15-9 sequence.  If during the 5 minutes, you finish the set of 9 on the last movement in any given AMRAP, start back at the beginning.  Score is total reps.

 

Scaling Options:

Bar weight –> as needed, but use the same bar/weight for all movements

 

Pull ups -> Buddha Pull Ups

 

Toe2Bar -> Hanging Knee Raise

 

Cool Down:

Doorway Stretch – 2 min per side

 

Roll out lats – 20 passes per side

 

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