WOD: Wed 01.08.2019 “Back It Up”
HOLIDAY SOCIAL!
“Back It Up”
50 Sit Ups
30 Chest to Bar Pull Ups
50 Sit Ups
20 Strict Pull Ups
50 Sit Ups
10 Muscle Ups (ring or bar)
Hero WOD: Fri 12.13.2019 “Nate”
“Nate”
AMRAP 20:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (70/53)
WOD: Wed 09.18.2019 “Drifter”
SATURDAY: Throwdown at 3pm. ONE CLASS at 8am
Hang Power Clean
5×2 reps, across
“Drifter”
3 Rounds of AMRAP 3:
5 Hang Power Cleans (135/95)
3 Muscle Ups
*rest 1 minute between rounds
WOD: Sat 07.06.2019 “Are We There Yet”
TODAY: 7a and 9a ONLY!!
“Are We There Yet”
AMRAP 30:
50 Double Unders
40 Calorie Row
30 Wall Balls (20/14)
20 Clean and Jerks (95/65)
10 Muscle Ups
20 Clean and Jerks
30 Wall Balls
40 Calorie Row
50 Double Unders
WOD: Thu 06.27.2019 “Senorita”
LAST DAY OF TEEN CLASSES FOR THE SUMMER!!
3 Rounds
50 Wall Balls
30 Double Unders
10 Muscle Ups
WOD: Sat 05.18.2019 “Sweet Dreams”
RUNNING CLINIC: TODAY at 9a in Wayland
“Sweet Dreams”
30 Burpees
30 Wall Balls (20/14)(10/9)
10 Muscle Ups
10 Squat Cleans (225/155)
10 Muscle Ups
30 Wall Balls
30 Burpees
WOD: Fri 04.05.2019 “Nasty Girls”
“Nasty Girls”
3 Rounds:
50 Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)
WOD: Thu 03.21.2019 “Supersonic”
"Supersonic"
3 Rounds
10 Push Jerks (155/105)
10 Muscle Ups
400 Meter Run
WOD: Mon 08.28.2017 “Nasty Girls”
“Nasty Girls”
3 Rounds:
50 Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)
WOD: Mon 07.24.2017 “Amanda”
3 Power Snatch + 3 Overhead Squats
3 sets
"Amanda"
9-7-5
Muscle Up
Snatch (135/95)