1.3.17

Our 10:15am QuickFit classes on Tuesdays and Thursdays start tomorrow! 

WOD

Conditioning

Partner WOD

8 Rds 1 min work/30 sec rest

AAB/Rower max calories

Each partner bike/row at same time.

Strength

Bench Press 6x10 @ 60-65% 1RM

Last set to failure

11.29.16

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WOD

Strength

Bench Press/Pendlay Row superset

10, 8, 6, 8, 10

Conditioning

10 min EMOM

Row 30 sec/Rest 30 sec

Score: Total calories

11.23.16

WOD

Accessory

Pull-up/Muscle-up Progressions

Metcon

5,4,3,2,1

Clean @ 165/115 (RX+ 225/155)

50,40,30,20,10

Calorie Row

11.9.16

WOD

Metcon

10 RFT

200m row (RX+: 250m row)

35 Double-unders (RX+: 50 DUs; Scale 20 DUs, 3/1 singles)

Rest 1 minute between rounds

Time cap: 40 minutes

9.28.16

WOD

Metcon

Partner WOD

3k row

300 Wallballs @ 20/14

Split as necessary