Stephanie
- Dec 16, 2018
- 1 min read

Monday Dec 16th WOD

HOLIDAY SCHEUDLE:

DEC 24TH Christmas EVE: 5am, 6am, 8:15 & 9:30 ONLY (12 days of Christmas WOD) WIll NOT be a partner WOD so please come to your normal class time if possible! 6am'ers...be there!

Dec 25th Christmas Day: CLOSED

**Dec 26th: Limited schedule due to annual gym maintance 8:15am and 9:30am ONLY

Dec 31st New Years Eve: 5am, 6am, 8:15 & 9:30 ONLY

Jan 1st New Years Day: CLOSED

Strength: Press 5x5 @ 65% of NEW 1RM

Conditioning:

8RDS (15 MIN CAP) 24 Double Unders 12 ALT Dumbbell Snatch (Rx+ 50/35)(35/25) 6 Burpees over DB

Recent Posts

See All

Friday July 26th WOD

Strength: 12MIN EMOM 1 Deadlift 1 Hang Power Cleans 1 Hang Squat Clen 3 Push Press (INCREASE WEIGHT EACH ROUND) Conditioning: 4 rds 200m Run 12 Push Press (135/95)(125/85) 10 Back Squats 8 Toes 2 Bar

Thursday July 25th WOD

Strength: Bench Press 1. DB Single Arm Bench Press 4x 6ea arm 2. BB Bent Over Rows 4x6 Superset: -Waiter Curls (only 1 heavy DB) 3x8-10 VIDEO -Tricep Dips (use box/bench/rings/machine) 3x5-8 VIDE Cond

Wednesday July 24th Wod

Skill-based Strength:Split Jerk 1. Split Jerks: 5 sets x 2 reps @ barbell weight to 65% of Jerk max VIDEO Conditioning: Christmas Eve in July: 12 Days of Barbell 1 Deadlift (95/65) 2 Hang Power Clean