WOD 12-1-17

Tabata-
Ski
Row
DU
MBCL

WOD 11-30-17

Split Jerk 5 x 1
————————
A- 4 x 20 banded tricep
B- 4 x 5 (each) 1 arm seated DB press

WOD 11-29-17

4:00- Max strict chin-up
--------------------------------
12 min AMRAP-
12 SDLHP
12 Reverse KB FR lunge
12 Ring Row

WOD 11-28-17

EMOM x 18-
1- 10 burpee broad jump
2- 12 T2B
3- 14 OHS

WOD 11-27-17

EMOM x 8- 1 PCL + 1 CL + 1 PJ
———————————————
30 clusters for time (135/95)

WOD 11-22-17

“Filthy Fifty”

Happy Thanksgiving! 

WOD 11-21-17

EMOM x 20-
1- 3 DL
2- 15/12 cal AAB
3- 6 wall climb
4- 15/12 cal row

WOD 11-20-17

EMOM x 10- 1 CL + 1 HCL + 1 Jerk
--------------------------------------------------
30-20-10
HPCL (75/55)
F.Sq
S2OH

Reminder- There is no 4:30 pm class Tuesday.  Meet us
at the KDH Cancer Center for our check presentation. Wear
your Grace shirt. 

WOD 11-17-17

75 sit-ups
Then- 3 rds-
12 T2B
9 one arm DB thruster (each)

WOD 11-16-17

5 rds-
15/12 cal AAB
12 burpees
1:00 rest

WOD 11-15-17

P.Press 1-1-1-1-1
————————
3 rds-
1:00- DU
1:00- FSq (75/55)
1:00- cal row
1:00-rest

WOD 11-14-17

EMOM x 21-
1- 5 DBall over shoulder
2- 7 strict pull-up
3- 9 one arm KBS (each arm)

WOD 11-13-17

EMOM x 8-
1 Pcl + 1 HPCL + 1 HCL
———————————
4 rds-
7 HPCL (155/105)
21 WB (30/20)

WOD 11-10-17

1,000 m row
75 WB
100 DU

WOD 11-9-17

Sumo DL 5-5-3-3-1-1
-----------------------------
A. 4 x 10 barbell row
B. 4 x 45 sec. plank

Speed is power!

WOD 11-8-17

Strict pull-up 5 x 5
—————————
9-15-21
Burpee box jump
T2B

WOD 11-7-17

20 min AMRAP-
1 DL
1 CL
1 FSq
1 Jerk

Donna Jones is our October member of the month! She's been
working hard with us for years.  She's been here through all of our
transformations and we've seen all of hers!  She continues to
grow as an athlete and we couldn't be prouder of her!

WOD 11-6-17

EMOM x 10- 2 HPSN
-------------------------------
50- KBS (53/35)
40- Sit-ups
30- KBS
20- Sit-ups
10- KBS

WOD 11-3-17

4:00- max strict pull-ups
3:00- max ring dips
3:00- max ring rows
4:00 max burpees

WOD 11-2-17

8 rds-
12/10 cal row
12/10 cal bike
*1:00 rest