WODs 11.27.17 - 12.1.17 - Bring a friend Wednesday for the rest of the year.

We hope that everyone had a great Thanksgiving! This is the time of year when people are contemplating getting in shape and losing the extra pounds at the beginning of the year.  Invite your friends to come try out the gym at anytime on Wednesday's. 

Grinch Games is December 16th! Come join us for a fun time of community and comradery! REGISTER NOW!

Monday

1. Front Squat
3×3 – 80%
3×1 – 85%

2. Conditioning
AMRAP 15:
4 Bar Muscle-Ups
8 Front Squats (155/105)
12 Burpee Box Jump Overs (24/20)

Tuesday

1. Power Clean + Push Jerk
On the Minute x 10:
1 Power Clean + 1 Push Jerk

2. Conditioning
“Gwen”
15-12-9:
Unbroken Clean and Jerks
Athletes choice on loading.Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Wednesday - Bring a friend day

Teams of 2 - One athlete works at a time

50-40-30-20-10

Sit ups

Row Calorie

Air Squats

Thursday

AMRAP 20 Mins

Farmer Carry 200 AHAP

20 Push Ups

20 Tire Hammers

Farmer Carry 200 

50 Double Unders

HSW 10 Meters or 10 A Frames

Friday 

1. Back Squat
5 Reps @ 70%
5 Reps @ 73%
4 Reps @ 76%
4 Reps @ 79%
3 Reps @ 82%
3 Reps @ 82%

2. Conditioning
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

Bring a friend and open to visitors Wednesdays.png