1.5.17

WOD

Strength

Front Squat

3x10 @ 60-65% 1RM

3x3 @ 80-85% 1RM

Metcon

2 RFT

25 1-arm (right) Russian KB Swings @ 53/35

10 1-arm (right) KB S2O @ 53/35

25 1-arm (left) Russian KB Swings @ 53/35

10 1-arm (left) KB S2O @ 53/35

1.4.17

WOD

Metcon

60 Bar-facing Burpees

30 Overhead Squats @ 115/75

20 C2B (RX+ 10 Muscle-ups, Scale: 20 Pull-ups)

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

12.28.16

WOD

Metcon

30 min EMOM

1 Clean & Jerk

12.22.16

WOD

Metcon

10 Rds E2M

3 Power Snatches @ 115/85 (RX+ 165/115)

10 Wallballs @ 20/14 (RX+ 30/20)