9.29.16

Don't forget about RomWod on Saturday mornings @ 10am!  

WOD

Strength

Pendlay Rows 4x15

Metcon

50 Sit-up buy-in

Then

4 RFT

400m run

40 Russian KB Swings @ Heavy as possible

Then

50 Sit-up cash-out

*KB Swings as heavy as possible, but cannot break up into more than 2 sets.

8.3.16

WOD

Accessory

ROMWOD

Metcon

“Elizabeth”

21-15-9

Cleans @ 135/95

Ring Dips

Scaled “Elizabeth”

21-15-9

Cleans @ 95/65

Box Dips

Time cap: 12 mins

RX version only performed by athletes who can perform 3 unbroken ring dips.

7.6.16

Hope everyone enjoyed ROMWOD as a part of the class today... If so join us on Saturday's @ 10am! 

WOD

Accessory

Seated Box Jumps

5 sets working to max height

Metcon

30 min EMOM

O: 3 Deadlifts @ 70-75% 1RM (Must perform negative on each rep)

E: 6 Box Jumps @ 36/30 or highest possible height

6.28.16

You might need a little ROMWOD in your life after Monday... Don't forget you can always hang out and hit a quick one after your class.  Just have your coach grab the computer and login so that you can get swole and flexy! 

​WOD

Strength

Strict Press/DB Side Raises Superset

5x10 @ 50-60% 1RM

Use heavy DB weight, but maintain good form

Metcon

3 RFT

15 Back Squats @ 135/95

30 Push-ups

45 KB Swings @ 53/35

Rest 1 min between each round

Bar must start on the ground

4.4.15

Don't forget... Yoga meets mobility each Tuesday and Thursday night at 7:00pm with ROMWOD

WOD

Accessory

Pistols 5x10 each leg

Metcon

16 min AMRAP

16 KB Swings @ 53/35

12 Box Jumps @ 24/20

9 T2B