WOD

Thursday – March 2, 2017

Remindesr:
-No 9:30am class today
-Nutrition from 6:15-7:15pm
-Open Wod will be done on Saturday

Progressive

A.
3 Rounds rotating every minute
(12:00)
Min 1: 50 Double Unders
Min 2: 10-15 Toes-to-Bar
Min 3: 10-15 HSPU
Min 4: Run 200m 

Then... after 3 Rounds, rest 3 Minutes
At the 15:00 mark..

4 Rounds:
Run 400m, jog 400m
(Run down to Harley gate at fast pace, then jog 400m back. Repeat 2-4 times. No rest between rounds)

Wednesday – March 1, 2017

Progressive



A.
E(:90)MOM x 10 Sets
2 TNG Squat Cleans
Build up to a heavy weight for the day!

B.
AMRAP 2
Squat Clean @ 135/85
Rest 2:00
AMRAP 2
Squat Clean @ 185/115
Rest 2:00
AMRAP 2
Squat Clean @ 225/145

Scaled option:
95/55 * 115/75 * 135/95

Bootcamp

3-5 Rounds:
20 Calorie on Assault Bike
30 Ring Rows
40 Walking Lunges

Tuesday – February 28, 2017

Progressive

AMRAP 12
10 Wallballs @ 20/14
10 Pull-ups
20 Wallballs
20 Pull-ups
30 Wallballs
30 Pull-ups
40 Wallballs
40 Pull-ups
50 Wallballs
50 Pull-ups

BOOTCAMP
A.
5 Rounds:
Run 400m
10 Cossack Squats
20 Push-ups
30 Sit-ups

Monday – February 27, 2017

Please make sure you are able to log-in to ZENPLANNER. We will start switching systems next week updating memberships. If you have any questions, please reach-out to Bo or email Fitness5three5@gmail.com

Progressive

“17.1”
For time:
10 Dumbbell Snatches (50/35 lbs)
15 Burpee Box Jump-Overs (24″/20″)
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs

Time cap: 20 minutes

Bootcamp

For time:
10 KB Swing
15 Burpee Box Jump-Overs (24″/20″)
20 KB Swing
15 Burpee Box Jump-Overs
30 KB Swing
15 Burpee Box Jump-Overs
40 KB Swing
15 Burpee Box Jump-Overs
50 KB Swing
15 Burpee Box Jump-Overs

Time cap: 20 minutes