This Saturday, January 23, the 9:00am class and open gym will be canceled and from 10:00am to 12:00pm we will be hosting a nutrition workshop.
4 Rounds for reps:
1 Min: Shuttle runs (25’)
1 Min: Alternating DB snatches (35/50 lb)
1 Min: Hand-release push-ups
1 Min: Calories on any machine
1 Min: Rest
135-145-155
RX in order with bike
16, 18, 19, 19
24, 27, 27, 27
18, 20, 16, 13
12, 14, 13, 15
Wod RX with Ski – 299
Run- 16/14/16/16 – 62
Snatch- 20/20/23/24 – 87
Push ups- 20/20/20/25 – 85
Ski cals- 16/17/16/16 – 65
Strength all completed at 225#
135-185-225
Rx n order with bike
16-22-20-16
16-22-20-17
16-22-20-17
16-20-15-17
Back Squats – 10 reps each
185-205-225
WOD:
Run: 13-13-13-13 = 52
Snatch @ 50#: 16-16-16-16=64
Push ups: 16-17-18-15=66
Ski: 16-17-16-17=66
Total = 248
Backsquat
10@185-10@245-10@295
Wod rx
Shuttle: 18+17+16+20=71
Snatch: 20+12+16+14=62
PU: 20+20+16+17=73
Row: 13+12+12+11=48
Total= 254
Back Squats – 10 reps each
265-315-365
WOD:
Run: 8-10-10-10=38
Snatch @ 50#: 14-14-14-14=56
HRPU: 15-15-15-15=60
Ski: 11-14-14-15=54
Total = 208
Strength 185,195,200
WOD RX 61,71,70,77 (279 total)
WOD total 230
Snatches 35 lbs
Back Squats
10@185,245,300
Wod RX
Shuttle runs 16,16,16,16=64
DB snatch 16,16,16,20=68
Push ups 18,28,27,28=101
Ski 17,17,17,18=69
Total 302
Back Squat
E4MOM
All sets of 10
225/275/295#
WOD
As Rx’d
Shuttle runs: 16-16-16-16=64
DB snatch: 20-20-20-20=80
HR Push-ups: 25-25-20-20=90
Bike: 20-18-16-17=71
Total Reps=305
Back squats
85-95-115
60-63-65-69=-257
Strength
10 back squats E4MOM
155-175-195
Wod Rx
Shuttle: 15/15/15/15
DB Snatch: 25/25/25/25
HR Push-ups: 20/20/15/15
Ski: 20/20/18/18
Total reps: 306
Back Squat
E4MOM
All sets of 10
225/245/265#
WOD
As Rx’d
Shuttle runs: 16-16-16-16=64
DB snatch: 20-20-20-20=80
HR Push-ups: 25-21-20-16=82
Ski: 21-20-20-20=81
Total Reps=307
Back Squat
E4MOM
Sets of 10
95/115/135
WOD
Shuttle runs: 12-12-12-12=48
DB snatch(25#): 20-20-20-20=80
HR Push-ups: 12-12-12-12=48
Ski: 13-13-13-13-13=52
Total Reps=228
WOD
As Rx’d
Shuttle runs: 16-16-16-16=64
DB snatch: 17-17-16-17=67
HR Push-ups: 25-25-23-23=96
Ski: 14-13-12-11=50
Total Reps=277
Strength
205 / 225 / 255
WOD RX
Didn’t really count :/
Back Squat
E4MOM
All sets of 10
305-305-305 (80%)
WOD RX’d with ski
Run: 10-10-10-10
Snatches: 25-25-25-26
HRPU: 21-18-16-15
Ski Cals: 18-20-17-17
Total 283
Strength – all sets @ 185# with pause at the bottom.
WOD
As Rx’d
Shuttle runs: 16-16-16-16=64
DB snatch: 20-20-20-20=80
HR Push-ups: 25-20-20-20=85
Bike: 20-18-18-17=73
Total Reps=302