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WOD

31
Jan

Hang Clean Party +1

WOD 2 . 1 . 18

Hang Clean Party + 1 

4 Hang Clean + 1 Jerk EMOM for 4 min

REST 1 minute

3 Hang Clean + 1 Jerk EMOM for 4 min

REST 1 minute

2 Hang Clean + 1 Jerk EMOM for 4 min

REST 1 minute

1 Hang Clean + 1 Jerk EMOM for 4 min

 

B. Cash Out

5 min max Calories Assault Bike

Use both Bikes

May the best class win!

 

30
Jan

Leap Frog

WOD 1 .31. 18

Congratulations to Jesse for winning the Fitness Challenge. He lost about 3% BF and also did a WHOPPING 6 min faster on the workout! Way to go Jesse. Keep up the good work. If anyone has questions on how to dial in your fitness , please ask. I am here to help.

 

A.

” Leap Frog ”

8 Rounds

8 Walking Lunges

8 Toes to bar

8 Walking Lunges

8 Burpees to Plate

Men Hold 45 # plate overhead

Woman Hold 25# plate overhead

29
Jan

Monster Jam

WOD 1 . 30 . 18 

Monster Jam

” Big Foot ” 

27 – 21 – 15 – 9

Row Calories

Push Ups

*10 min CAP*

Rest 5 min

” Grave Digger  ” 

27 – 21 – 15 – 9

KBS  70 / 53

Box Jump over 24 / 20

*10 Min Cap*

Score each WOD separately.

28
Jan

The Dark Knight

A.

Build to a heavy 3 rep thruster to pre load for WOD – no rack.

12 minutes.

B.

” The Dark Knight ”

Run 400m

21 Thrusters 95 / 65

21 pull ups

Run 400m

15 Thrusters 115 / 75

15 Chest bar pull ups

Run 400m

9 Thrusters 135 / 85

9 Bar muscle ups

 

25
Jan

Jigsaw

WOD 1 . 26 . 18

Jig saw

15 – 12 – 9 – 6 – 3

Front Squats 155 / 95

HSPU

Burpees over the bar