12.21.16
Skill: Double under work flight sim 5-10-15-20-25-30-35 back down Wod: Amrap 10 10 Sumo Deadlifts High Pulls 95/75 10 Box Jump Overs 24/20 40 Double unders
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Strength: weighted pull ups 2-2-2-2 WOD: 3 Rounds for time 27/21 Cal Row 21 Bench Press 115/80 15 Weighted Sit ups 20/14 med ball 9 Strict pull ups
Read More »12.19.16
Strength: 3 sets 12 reps Ghd situps/Ghd Hip Ext Wod: 5 Rounds For Time: 7 DeadLifts 275,185 25 Air Squats 7 Strict Hspu
Read More »12.17.16
We will be having a gift exchange and toasting to the holidays with Mimosa’s “Polar Express” Teams of 3:AMRAP 25:100 Calorie Row50 Thrusters (95/65#)100 Calorie Row50 Thrusters (135/95#)100 Calorie Row50 Thrusters (155/105#)100 Calorie RowMax Thrusters (185/135#)
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FridayStrengthFront Squat- 3, 3, 3, 3; Rest 2 Min WOD4 Rounds For Time20 Russian KB Swings- 53/3530 Double Unders20 Sit Ups
Read More »12.15.16
StrengthSplit Jerk- 3, 3, 3, 3; Rest 1:30 WOD12 Min AMRAP8 Power Clean- 95lb/ 65lb8 Push Press8 Toe to Bar
Read More »12.14.16
WOD Teams of 2 Amrap 255 Deadlifts 255,1755 Ring Push Ups5 Windshield Wipers 135,95200m Run
Read More »12.13.16
StrengthSquat Clean 1.1.1; Rest 10 Sec/ Rest 2 Min x 3 WODFor Time15/ 12/ 9/ 6/ 3Squat Clean- 135lb/ 95lb Box Jumps- 24″/ 20″
Read More »12.12.16
StrengthSnatch 1.1; Rest 20 Sec/ Rest 1:30 x 4 WOD3 Rounds For Reps2 Min Row For Calories1 Min Wall Balls- 20lb/14lb to 10ft30 Sec BurpeesRest 1:30 *Post total reps from each set to whiteboard
Read More »12.10.16
With Partner:25 Min AMRAP30 Wall Balls- 20lb/ 14lb30 Burpees30 Cal Row*1 Partner works while other partner rests
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