December 27, 2017

"The Lyon"  HERO WOD

5 rounds, EACH for time of:

7 Squat Cleans (165/110)

7 Shoulder to Overheads (165/110)

7 Burpee Chest to Pullups

*Rest 2 minutes between rounds.

*Ideally, use a pull up bar 6" above your reach

STRENGTH WOD:  Bench Press 75%  5X4

December 26, 2017

We open at 8am

On a 15 minute clock, 4 rounds of:

1 minute of Kettlebells (55/35)

1:00 of SL Sit Ups

1:00 Lunge Steps

1:00 Ball Squats

1:00 Row for Calories

Total reps / calories

Strength wod:  Deadlift  1 rep max

December 22, 2017

Complete 6 rounds for time of:

250 Meter Row

12 Thrusters (30/20)

6 Chest to Bar Pull Ups

Strength wod:  Clean & Jerk  90%  5X1

December 21, 2017

Complete this 20 minute AMRAP:

10 Box Jumps (36"/30")

15 Single Arm Overhead Squats (50/35)

20 GHD / SL Sit Ups

Strength wod:  Front Squats (85%  3X3

December 20, 2017

Partner wod:

Complete 4 rounds for time:

800 Meter Row

30 Wall Balls (20/14 @10')

30 Calorie Assault Bike

30 Hang Cleans (125/85)

1 Rope Climb

*The top GUY / GIRL team wins a MLCF "T" Shirt