WODs 2.13.17 - 2.17.17

Can't wait for the open to kick off in two weeks!  Looking forward to participating with everyone during this special time for our sport. 

Childcare is available 9:15 AM , 4:30 PM , 5:30 PM by appointment only. Cost is $5/HR. Limited number of spots available. 

New Fitness Bootcamp classes are available 5 AM and 11:30 AM M-W-F  M-Th 5:30 PM.  These classes open to bring friends at anytime. These classes are lighter weight and fast paced calorie burners! 

Monday

1 Snatch+1 Hang Snatch+3 OHS

Then

6 min AMRAP

16.3 Remix

10 snatch 75/55

3 Bar Muscle Ups or best possible pulling motion

Rest 2 min

4 min AMRAP

8 Snatch 95/65

2 Bar Muscle Ups

Rest 1 min

2 Min AMRAP

6 Snatch 115/75

1 Bar Muscle Ups

Tuesday

EMOM 12 min

Min 1 10 DL 225/155 Scaled 185/115

Min 2 10,8 or 6 T2B- T2B will be broke into 2 sets 5+5, 4+4 or 3+3-choose a number you can maintain UB using this pace. Goal is to do 1st set, drop, quick breath and right back up for second set.

If you can not maintain T2B you may do K2E with same concept

Min 3 rest

Then

10 rounds

3 HSPU

5 Hang Cleans 155/105

7 WB 20/14 Rx+ 30/20(if available) Scale 14/10

Wednesday

30 min AMRAP

:30 sec L sit  Hold

15 Kb swing 53/35

200m run

15 SDHP 53/35

:30 Hollow hold

200m run

Thursday

EMOM 12 Min

Min 1 4 reps BS at 75%

Min 2 20 Jump Squats

Min 3 Rest

Then


16 min AMRAP

15 Pull ups

30 Thrusters 95/65

45 DU

60 Air Squats

75 Cal Row, bike or ski

Friday

5 rounds

3:30 on/1:30 off

Sandbag carry around building

10 Stone to Shoulder AHAP

ME Burpees

Score is total burpees