Friday wod

Friday: W

Sumo Deadlift 



Choose one- The goal should be to complete as many reps as possible during the allotted time without having to set the KB down or resting it in some sort of creative position that people come up with when we say that it cannot touch the ground.

Level One- 5 minutes of kettlebell swings (Russian) (53/35)

Level Two- 5 minutes alternating single arm kettlebell swings (53/35)

Level Three- 5 minute kettlebell snatch test (53/35)- switch arms as needed

Thursday WOD

Thursday: MG

100 Push-ups for time

Any failure requires 10 double unders to buy back in

Wednesday WOD

Wednesday: MGW

3 Rounds for time

500 m row

12 Thrusters (115/75)

12 Box Jumps (24/20)

No daycare for Tuesday night classes

There will be no daycare for the 5:30 or 6:30 classes.
Sorry for the inconvenience.

Tuesday WOD

Tuesday: GW

Skill- EMOM for 12 minutes

1 Clean and Jerk

Increase Load each minute, however the weight should not be so heavy that the rep is missed. 

AMRAP in 12 minutes

12 Overhead squats (115/75)

6 Pull-ups

9 Push Press (115/75)