All AM Classes are cancelled for Thursday, Feb 9th. Check back with the status of the PM Classes

 

Warmup: 10 minutes of

15 meter bear crawl

15 pushups

15 supermans

15 jumping jacks

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Buy-in: 90 seconds max rep wall balls 20/14#

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Strength: Power Jerks - 4x6

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WOD: Teams of 2 Athletes ~ only 1 in motion at a time

2 Rounds for total Reps ~ 3 Minutes at each station

Thrusters 95/65#

Dumpster Dash

Box Jump up and over 20"

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Endurance: Meet at ECC @ 6 am 

5K Time Trial!

Warmup: 1 min row

1 minute squat therapy 

1 min row

1 minute L-sit hold

1 min row

1 minute jump rope

1 min row

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Buy-in: 90 second max rep T2B

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Strength: OHS 5x12 ~ with 20 ab mat situps after each set

*To scale up use a medball for your situps!

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WOD: For Time

100 burpees

*Top of each minute do 4 weighted OH lunges 45/25#

Warmup: 12 minutes of

10 banded pull aparts

20 banded monster walks

20 banded monster side steps - alternating sides

10 reverse hypers

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Strength: Power Clean

*15 minutes to find a heavy single

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WOD: 3x 3 Minute AMRAP ~ 1 Minute Rest between each Round

3 Power Cleans 135/95#

6 Pushups

9 Air Squats

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Rugby Conditioning/ Sellout: 5 Rounds for time

20 cal Row

30 Double Unders

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Endurance: meet at ECC @ 6 am

Run around the building

40 KBS 70/55#

2x Run around the building

30 KBS

3x Run around the building

20 KBS

4x Run around the building

10 KBS