Friday January 4, 2019

January 4th, 2019
by:

Upcoming Events

BLACK_OPS3_BANNER_AD

Saturday, February 9th, 2019. Our 3rd Annual Black Ops Partner Competition. Great for Beginners to Advanced athletes! Get more information here.

Strength / Skillwork

Deadlift
10-10-10-10
45-55-65-75%

WOD

Class-Wide Team WOD: # of athletes x reps in the WOD + a bag holder
(One athlete must hold a bag overhead for 1:00, switch EMOTM. If they need to bring the bag down everyone must stop doing reps until they lift the bag up again. )

  • 25 Indian Sit-ups
  • 50 Russian KBS
  • 50 KB Figure 8 w/ uppercut
  • 50 BB Push-press
  • 50 KB Lunges (any hold)
  • 50 Wall Balls
  • 25 MB Squat Clean

40/30# Bag, 35/25# KB, 75/45# BB, 20/14# MB

Elements

4 Rounds, For TIme:

  • 30 Russian KBS, 30/20#
  • 30 KB Lunge
  • 30 KB Presses, Alt. every 5 reps