January 1, 2018

BLIND PARTNER DRAW @ 8:50am sharp

One Class at 9am

35:00 AMRAP of:

5 Burpee Box Jumps (24/20)

10 Sumo Deadlift High Pulls (75/50)

15 Push Jerks (75/50)

20 Calorie Row 

25 Jump Touches (bar 12" above reach)

BLIND PARTNER DRAW @ 8:50am sharp

December 30, 2017

Saturday pick your Partner:

Wod #1: (partner 1 completes 1 full round before tagging #2)

12:00

10 Calorie Assault Bike

10 Goblet Squats (55/35)

10 KB Swings

2:00 REST

Wod #2:  (you can tag team this)

15:00

5 Pull Ups

10 Hang Cleans (135/95)

15 Box Jumps 20/18)

20 Calorie Assault Bike

December 29, 2017

Complete 3 rounds for time of:

60 Ball Squats

30 Knees to Elbows

30 Ring Push Ups

Strength Wod:  Snatch  85%  3X3

December 28, 2017

Complete this 20 minute AMRAP:

500 Meter Row

10 Burpees

10 Bench Presses (135/95)

Strength Wod:  Back Squat 80% 5X3

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