HOLIDAY HOURS MONDAY SEPTEMBER 1, 2014
Classes 10:00-11:00, 11:00-12:00
Friday August 29, 2014
WOD
A. Back Squat 20 Minutes to a Max
B. 5 Rounds For Reps
2 Minute AMRAP
5 Power Clean 50/70kg
5 Push Press 50/70kg
5 Front Squat 50/70kg
2 Minute Rest
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The Kettlebell Snatch: A Swing That Ends Up Overhead
Thursday August 28, 2014
WOD
A. Gymnastics
B. EMOM 10 Minute
5 Pull-Up/C2B
10 Wall Ball
C. For Time:
150 KBS 1/1.5p
5 Burpees Every Minute
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Wednesday August 27, 2014
WOD
A. Power Snatch 3-3-3-3-3
B. 3 Rounds For Time
400M Run
15 OHS
15 T2B
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Tuesday August 26, 2014
KETTLEBELL CLASS TONIGHT!!!
WOD
A. For 20 Min Perform
ODD Min 3 Deadlift @65%
Even Min Chin-Up Hold(chin over bar) upto 30 Sec
B. 20 Min AMRAP
40 Squat
30 Push-Up Feet on Box
20 Box Jump 20/24"
10 Burpees
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Are You Training? Or Are You Just Showing Up?
Monday August 25, 2014
WOD
A. Squat Clean Thruster
B. "Fran"
21-15-9
Thruster 45kg
Pull-Up
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Friday August 22, 2014
WOD
A. For 16 Minutes Perform
Odd Min 3 Back Squat @80%
Even Min 10-20 Strict Push-Up
B. 12 Minute AMRAP
3 Burpee
6 Pull-Up/C2B
9 Box Jump 24/30"
C. 100 Sit-Ups For Time
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Why We Eat: Hunger
Thursday August 21, 2014
WOD
A. Gymnastics
B. 7 Rounds For Quality
1 Min 10-15 T2B
2 Min 30 Sec Handstand Hold
3 Min 5-7 TGU
C. 5 Minute AMRAP
Wall Ball
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Wednesday August 20, 2014
WOD
A. Hang Squat Snatch 15min to a heavy
B. Every 90 Seconds 6 Rounds
3 Hang Power Snatch + 2 OHS
C. For Time:
100 Double Under
100 KBS 1/1.5p
100 Sit-Ups
100 Walking Lunges
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Tuesday August 19, 2014
WOD
A. Push Press 5-5-5-5-5
B. For Time:
30-20-10
D.B Sqaut Clean
Ring Dip
100M Run Between each Round
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Monday August 18, 2014
WOD
A. Deadlift 5-5-5-5-5 (touch and go)
B. "Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Would Grok Work Overtime?
Friday August 15, 2014
WOD
A. For 20 Minutes Perform
ODD Min 3 Back Squat @75%
Even Min 10-20 Perfect Push-Up
B. 5 Rounds For Time
2 Minute AMRAP "DT"
12 Deadlift 50/70kg
9 Hang Clean 50/70kg
6 Push Jerk 50/70kg
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Thursday August 14, 2014
WEIGHTLIFTING CLASS TONIGHT!!!
WOD
A. Gymnastics
B. For time:
70 KBS 1.5/2p
60 Sit-ups
50 Burpees
40 T2B
30 Handstand push-ups
Wednesday August 13, 2014
WOD
A. Snatch Grip DL + 2 Hang Power Snatch + 3 OHS
B. 15 Min AMRAP
6 Pull-Up/C2B
8 Hang D.B. Squat Clean
12 Alt D.B. Snatch
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Tuesday August 12, 2014
WOD
A1. Romanian Deadlift 8-8-8-8-8
A2. Ring Row qualityx5
B. For Time:
21-15-9
Burpees
Box Jump 20/24"
Wall Ball
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Monday August 11, 2014
CONGRATS TO ALL THE O-TOWNER'S WHO REPRESENTED THIS WEEKEND AT UG.
A. Squat Clean Thruster + Thruster
B. 3 Rounds For Time
400M Run
3 Rounds of "Cindy"
5 Pull-Up
10 Push-Up
15 Sqaut
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Friday August 8, 2014
WOD
A. Gymnastics
B. EMOM 8 Min
6 HSPU
C. 12 Minute AMRAP
3 Deadlift 85/125Kg
6 Burpees
9 Pull-Ups
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Thursday August 7, 2014
WOD
A. Snatch
B. "Nancy"
5 Rounds For Time
400M Run
15 OHS 45kg
*20 Min Cap
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Wednesday August 6, 2014
WOD
A. Clean and Jerk
B. "Elizabeth"
21-15-9
Clean 60kg
Ring Dip
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Tuesday August 5, 2014
WOD
A. For 20 Minutes
Odd 3 Back Squat @70%
Even 10-20 Push-Ups
B. 5 Rounds For Time:
20 KBS 2/1.5p
20 Sit-Ups
10 Pull-Ups/C2B
100M Run
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HOW MUCH PROTEIN DO YOU NEED?
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