Sunday 2/19/17

Category WOD, by Sheina

Open Gym 10:00am – 12:00pm

 

 

Saturday 2/18/17

Category WOD, by Sheina

OLY 8:00 am


 

 

WOD

Teams of 2:

25 min AMRAP

25 Box Jumps (24/20)

20 KB Swings (1.5/1)

20 Push Press (95/65)

*Split reps any way you want

 

Friday 2/17/17

Category WOD, by Sheina

MTD at 9:30am

OLY at 7:00PM

 

 

Strength

Bench Press

3-3-3-3-3

 

WOD

27-21-15-9-3

Wall Balls (20/14)

Hang Power Cleans (95/65)

 

Thursday 2/16/17

Category WOD, by Sheina

 

Strength

None

 

WOD

5 Rounds

30/25 Calorie Row

30 Sit Ups

3 Rope Climbs

 

Wednesday 2/15/17

Category WOD, by Sheina

 

 

Strength

10 min. EMOM 

1 clean

2 front squats

3 push press

Use approx. 70% of your 1 RM for push press

 

WOD

9 min AMRAP

10 Toes to Bar

10 Deadlifts (185/125)

10 Bar Facing Burpees

 

 

Tuesday 2/14/17

Category WOD, by Sheina

Happy Valentines Day

5pm is the last WOD for the day


 

 

Strength

OHS 3-3-3-3-3

 

WOD

20 min AMRAP

5 Power Snatch (135/95)

10 Burpee Pull Ups

15 Air Squats

 

Monday 2/13/17

Category WOD, by Sheina

 

Strength

None

WOD

Every 3 mins. for 30 mins.

400m row

20 D/U

(RX+ 40 D/U)

scale= 40 S/U

 

Sunday 2/12/17

Category WOD, by Sheina

Open Gym 10:00am – 12:00pm