January 2016

WOD for Thursday, 1/14/16:

EMOM for 16 minutes:

ODD: 3 back squats w/ 3 second pause
EVEN: 10 handstand push-ups

WOD for Wednesday, 1/13/15:

3 rounds:

750m row
30 sit-ups
25 pull-ups

2 minutes rest

WOD for Tuesday, 1/12/15:

18-15-12

front squats (155#/105#)
ring dips

WOD for Monday, 1/11/16:

AMRAP for 10 minutes:

30 double-unders
15 power snatches (75#/55#)

There will be no 6:15pm class this evening (1/8) due to our CFA party!

WOD for Friday, 1/8/15:

50 front rack lunges (75#/55#)
20 muscle-ups
40 lunges
10 muscle-ups
30 lunges
5 muscle-ups

WOD for Thursday, 1/7/15:

EMOM for 14 minutes:

ODD: 10 push press
EVEN: 15 sit-ups

WOD for Tuesday, 1/5/16:

4 rounds:

AMRAP for 2:00: row for calories
AMRAP for 1:30: burpee box jumps (24″/20″)
AMRAP for 1:00: C2B pull-ups

1 minute rest

WOD for 1/4/16:

4 rounds:

15 front squats (115#/85#)
20 kettlebell swings (53#/35#)