WOD: Tue 01.07.2019 “Uprising”
HOLIDAY SOCIAL!
Strict Press
5-3-1-1-1, building
"Uprising"
AMRAP 10
15 Push Press
45 Double Unders
WOD: Mon 12.23.2019 “Rip to Shreds”
TODAY:
Wayland - 5:30a/6:30a/9a/12:30p/6p
Acton - 5:30a/6:30a/9a/6p
"Rip to Shreds"
21-18-15-12
Sumo Deadlift High Pull
Push Press
Back Squat
Rest 3 Minutes
Men: 95#
Women: 65#
WOD: Wed 10.30.2019 “Look At Her Now”
TOMORROW THU 10/31 : No 6:30p class
"Look At Her Now"
AMRAP 20
15 Push Press (75/55)
15 Box Jumps (24/20)
15 Deadlifts (75/55)
WOD: Fri 09.27.2019 “HandClap”
Row Clinic Tomorrow!
Push Press
5-4-3, ascending
"HandClap"
4 Rounds
10 Dumbbell Push Press (50/35)
200 Meter Run
WOD: Mon 09.02.2019 “How To Be Human”
NEWS!
"How To Be Human"
50 Double Unders
50 Back Squats (95/65)
50 Sit Ups
50 Double Unders
50 Burpees
50 Push Press (95/65)
50 Double Unders
50 Wall Balls (20/14)
50 Toes to Bar
50 Double Unders
50 Handstand Push Ups
50 Pull Ups
50 Double Unders
Hero WOD: Sat 08.10.2019 “Zeus”
"Zeus"
3 Rounds
30 Wall Balls (20/14)
30 Sumo Deadlift High Pull (75/55)
30 Box Jumps (20")
30 Push Press (75/55)
30 Calorie Row
30 Push Ups
10 Back Squats (bodyweight)
WOD: 07.08.2019 “On a Roll”
"On a Roll"
200 Meter Run
20 Hang Power Snatch (95/65)
200 Meter Run
20 Push Press (95/65)
200 Meter Run
20 Hang Power Snatch (95/65)
200 Meter Run
20 Push Press (95/65)
200 Meter Run
WOD: Wed 05.08.2019 “Fight Gone Bad”
“Fight Gone Bad”
3 Rounds:
1 Minute at Each Station Accumulate as Many Reps as Possible
Wall Balls (20/14)
Sumo-Deadlift High Pull (70/53)
Box Jump (20″)
Push Press (75,55)
Row (For Calories)
REST
WOD: Sat 04.06.2019 Press + Push Press + Push Jerk
Press
5×1 Rep
Push Press
5×3 Reps
Push Jerk
5×5 Reps
WOD: Sat 03.16.2019 Front Squat + Push Press
Front Squat
3 x 8 reps, across
Push Press
3 x 4 reps, across