“Year of the… ” Baseline ReTest
500m Row
then
3 Rounds
50 Air Squats
20 Burpees
50 Russian KB Swings 53/35
then
500m Row
WOD 02.16.2019
5:00 AMRAP
12 lunges
10 V Ups
8 Russian Twists 35/15
1:00 Rest
5:00 AMRAP
12 Plate Lunges 35/15
10 V Ups
8 Russian Twists
1:00 rest
5:00 AMRAP
12 Weighted Step Ups (6 right, 6 left)
10 V Ups
8 Russian Twists
WOD 02.15.2019
“Karabel”
10 Rounds
15 Wall Balls
3 Power Snatches 135/95
WOD 02.14.2019
5 Rounds
6 Hang Power Cleans 185/135
12 Pull Ups
21 Sit Ups
WOD 02.13.2019
Buy In: 30 Strict Hand Stand Push Ups
4 Rounds (:30 Work/ :15 Rest)
Double Unders
Handstand Shoulder Tap
Box Jumps
Push Ups
WOD 02.12.2019
7-5-3
Medball Cleans 20/14
Target Touch Burpees
– 3:00 Rest-
14-10-6
Medball Cleans
Target Touch Burpees
-3:00 Rest-
21-15-9
Medball Cleans
Target Touch Burpees
*target is above standing reach
WOD 02.11.2019
Push Press 3-3-3-3-3
Cash Out:
2 Sets of Max Rep Push Presses at 65% of 3 Rep Max
WOD 02.09.2019
We’ve added an 8am class on Saturday! 8am Class, 9am kids class, 10am Class with Child watch
15:00 AMRAP
12 Sandbag Deadlift
12 Ground to Shoulder
12 Bag over Burpees
WOD 02.08.2019
7 Rounds (Each for Time)
12 Cal Row
30 Double Unders
6 50ft Shuttle Runs
-Rest-
