Friday January 4, 2019
Upcoming Events
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