There will only be class in the morning on Wednesday at 530am & 630am. Afterward, the gym will be closed for the rest of Wednesday and Thursday for the MOVE into our new building! If you are in need of a little bit of exercise and can’t come early for class, come later for our MOVING WOD!!
TABATA:
Jumping Squats
Push ups
Kettlebell Swings – 16kg/24kg
KB Push Press – 16kg/24kg
FUNDIE: 50 Knees-2-Elbows for Time!
FOR TIME!
21-15-9 reps of:
Burpees
Pull ups
FUNDIE: 100 Sumo Deadlifts for time! 95lbs/135lbs
NOT FOR TIME!
1-2-3-4-5-6-7-8-9-10 rep/sets of the combo: 95lbs/135lbs
Hanging Power Clean
Front Squat
Push Jerk (Split is allowed)
FUNDIE: 2 min Row for MAX Calories!
WOD
15min AMRAP of:
15 Squats
10 Handstand Push ups
5 L-sit Pull ups
PAINSTORM
THREE ROUNDS FOR TIME:
75 Squats
25 Handstand Push ups
25 L-pull ups
75 Double unders
FOR TIME! 50-40-30-20-10 reps of:
Box Jumps – 20″/24″
Sit ups
FUNDIE: Hanging Power Cleans 1-2-3-4-5-6-7-8-9-10 rep/sets – 65lbs/95lbs
5min CAP, ea. set is followed by 2 Burpees
1/24……..20min AMRAP of:
10 Wall Ball Shots – 14lbs/20lbs
15 Deadlifts – 95lbs/185lbs
200m Run (substitute avail. if icy)
FUNDIE: TABATA RENEGADE ROWS – 16kg/24kg (substitute with 35lbs/55lbs Dumbbells)
FOR TIME!
21-15-9 reps of:
FRONT LUNGES – 85lbs/115lbs
PUSH PRESS – 85lbs/115lbs
BURPEES
FUNDIE: DUMBBELL SNATCHES 5-5-5-5-5
Pull ups (strict) – 2min AMRAP
Sumo Deadlift High Pulls (65lbs/95lbs) – 4min AMRAP
Knees-2-Elbows – 8min AMRAP
* rest 1 minute before starting the next AMRAP!
FUNDIE: TABATA Push ups
NOT FOR TIME:
Front Squats 10-9-8-7-6-5-4-3-2-1….
FUNDIE: 100 Windshield Wipers for Time!
FIVE ROUNDS FOR TIME!
1 Power Clean – 85lbs/115lbs
3 Front Squats - 85lbs/115lbs
5 Thrusters - 85lbs/115lbs
20 Knees-2-Elbows
400m Run
WOD: 15min CAP!
1-2-3-4-5-6-7-8-9-10 reps of:
Power Cleans – 65lbs/95lbs
Front Squats – 65lbs/95lbs
Thrusters – 65lbs/95lbs