WOD

Nutrition Challenge Day 16!

Opener:
3×10 Squat Therapy

Metcon:
Every 10 Minutes x3 Rounds:
1K Row
20 Wall Balls (20#/14#)
15 HSPU
10 Pullups

Nutrition Challenge Day 15!

Strength:
Bench Press 5-3-1+ (75%, 85%, 95%)

5 Rounds (not for time)
8 Barbell Shrugs
8 DB SeeSaw Press

Metcon:
50 T2B
rest to full recovery
50 Box Jumps (24″/20″)

Nutrition Challenge Day 14!

Day 2 of the SAMinar with Sam Dancer!

No Barbell Club, No Open Gym.

Nutrition Challenge Day 13!

Endurance Class will meet at 7:30am, out the door by 7:45am.

No 9am or 10am WOD classes tomorrow or Sunday due to the Sam Dancer Seminar.

Nutrition Challenge Day 12!

Strength:
Deadlifts 3-3-3+ (80%, 85%, 90%)

Metcon:
21-15-9
Pistols
T2B
Ring Dips

Nutrition Challenge Day 11!

Opener:
For Time
50 Wall Balls (20#/14#)

6 Rounds each, Partner Relay:
250m Row
10 Box Jumps (30″/24″)

Nutrition Challenge Day 10!
Kettlebell Kitchen will be doing a sampling at the 4:15, 5:30, and 6:45pm classes… come eat!

Opener:
Squat Therapy 3×10
Speed Ladders w/ Band

Conditioning:
AMRAP12
30 Double Unders
10 DB Snatch (70#/50#)
12 AbMat Situps

Nutrition Challenge Day 9!

Strength:
EMOM10
1 Power Clean + 2 Push Jerks

Conditioning:
5 Rounds
10 Burpees
10 HSPU
10 C2B Pullups
10 Burpees
-rest 1 minute between rounds-

Strength:
Bench Press 3-3-3+ (80%, 85%, 90%)

3 Rounds:
10 Bent Over Rows
10 Weighted Pushups

Metcon:
10x200m MB Run w/ Partner

Barbell Club 9am
Open Gym 10am – 12pm