WOD

“Swift kick in the….” 100 double unders 50 Kb swings (53/35) 30 wall ball (20/14) 75 double unders 40 Kb swings 25 wall ball 50 double unders 30 Kb swings 20 wall ball 25 double unders 20 Kb swings 15 wall ball For time!

1. Back squats 5×3 75-80% of 1rm across 2. 21-15-9 ring dips burpee box overs Demo burpee box jump over

Oly lift week 3. 1. OTM 9×1 70% of 1RM snatch 2. OTM 9×1 70% of 1RM clean and jerk 3.3. “Big Clean Complex” 6 sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat

last chance WOD! 400 m run 20 yard tire flips 400 m run 3 rope climbs 400 m run 30 sledge hammers 400 m run 20 yard burpee broad jumps 400 m run

Cindy 20 minute AMRAP 5 pull UPS 10 push UPS 15 squats

Good morning. Just wanted to let everyone know that the schedule is back to normal WOD times. Class times are: 5AM, 6AM, 9AM, Noon, 4 30PM, 5 30PM, 6 30PM.

1. 5×3 presses 2. 2x max reps (moderate weight) Push press 3. Annie 50-40-30-20-10 Double unders Sit ups

With the weather forecast stating that the next blizzard of 78′ is hitting us. We will cancel all afternoon WODs and elements classes for the rest of the day and tomorrow. A couple more announcements. 1. This is the last week of the Paleo challenge. It is a tight race with a 4 way tie

“NEMO” 30 hspu 40 pull UPS 50 Kb swings (35/53) 60 sit UPS 70 burpees For time

Olympic lift goat day week 2 1. OTM 6×2 @ 65% of 1RM Clean and Jerks 2. OTM 6×2 @ 65% of 1RM snatch 3. 5×1 snatch balances 4. 5×1 High hang cleans 5. super set 3x a. 20 speed deadlifts b. 10 walking lunge good mornings