Saturday, Jan 6
Strength
Tabata Dumbbell Thrusters – moderate weight
WOD
Teams of 2, row 5k for time
(One person rowing/one resting, meant to be done at 95-100% Effort)
Strength
Tabata Dumbbell Thrusters – moderate weight
WOD
Teams of 2, row 5k for time
(One person rowing/one resting, meant to be done at 95-100% Effort)
Skill
EMOM 7
20 Double Unders
Hero WOD – RAHOI
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.
He is survived by his parents, Natalie and Richard, sister Teri, and fiancée Paula Paulk.
12 min AMRAP
12 reps – 24 inch Box Jump
6 reps – 95 pound Thruster
6 reps – Bar-facing burpees
L2) 75/55//24”/20”
L1) 65/35//20”/12” or scale
Strength
6-7-8-9-10 Strict Pullups
Not for time, Scale as needed
L2) 3-4-5-6-7 Strict light band if needed
L1) 1-2-3-4-5 Strict/banded for full ROM
WOD
9-15-21-15-9
Hang Power Cleans
Row cals
Pull ups
L3) 135/95
L2) 95/65
L1) 65/35
Monday, Jan 1, 2018!
Happy New Year!
Skill
Double Unders – spend 10 minutes working on a maximum unbroken string of DU
Open WORKOUT 11.2
MEN – up to 54 years old
AMRAP 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24")
WOMEN – up to 54 years old
AMRAP 15 minutes of:
9 Deadlifts (100lbs / 45kg)
12 Push-ups
15 Box jumps (20")
MASTERS MEN – 55+
AMRAP 15 minutes of:
9 Deadlifts (145lbs / 65kg)
12 Push-ups
15 Box jumps (20")
MASTERS WOMEN – 55+
AMRAP 15 minutes of:
9 Deadlifts (90lbs / 40kg)
12 Push-ups
15 Box jumps (20")
L2-L1) Scale weight, pushup, and box jump as needed
No 5/6am classes.
Skill: Ladder Agility
WOD:
1 Mile Run
3 Rounds
21 KB Swings
15 Burpees to Pull-up Bar
9 CTB
800m Run
L3: 2/1.5
L2: 1.5/1
L1: Scale
AMRAP 20:
27/21 Cal Row
21 CTB’s
15 Burpee Box Jumps
9 Clean and Jerks
L3: 24/20 135/95
L2: 115/75
L1: Scale
Part A EMOM 12:
Min 1: 10/ 8 Cal Row
Min 2: 7 Light RDL’s
Min 3: :15 sec hollow hold + :15 sec superman hold
Part B: Use remaining class time to establish Deadlift 1RM
WOD: In teams of 2
AMRAP 20
10 Bench Press
10 Power cleans
10 Wallballs
L3: 135/95; 30/20
L2: 115/75 20/14
*Finish full round before partner goes.
Part A: EMOM 15
Min 1: 5 Scap Pull-ups + 10 Mountain Climbers + 2 Push ups
Min 2: 20 Double Unders + 2-4 Back Squats of Press Weight
Min 3: 1 Strict Press
Use an additional 5 min following completion of EMOM if you have not maxed out press to continue to press.
Part B: Use remaining class time to establish 1RM Back Squat
Gym Closed
Happy Holidays