Open Gym only today from 10:00 – 11:30 am, no structured classes.

Happy New Year.  Here’s to a great 2020

*Reminder that we have a short schedule tonight and Open Gym only tomorrow.  Check MBO for the schedule.

WOD

21-15-9 Reps for time:
Pull-ups
Calories on bike

Rest 3 minutes

15-12-9 Reps for time:
Ring dips
Calories on bike

Rest 3 minutes

12-9-6 Reps for time:
Bar muscle-ups
Calories on bike

SPRINT-

10-20-30-40-50
AMSU
Box Jumps
Calorie Row

WOD-

Bench press
3-3-3-3-3

Then, death by DB thruster:
Min 1- perform 1 DB thruster, 40#(25#)
Min 2- perform 2 DB thruster, 40#(25#)
Min 3- perform 3 DB thruster, 40#(25#)
Continue adding 1 rep every minute until you cannot keep up with the clock

SPRINT-

For time
9-15-21
Alt DB Snatches (50/35)
Burpees over DB’s
**Rest 2 min
21-15-9
DB Clusters (50/35)
Hand Release Push ups

WOD-

As many rounds and reps as possible in 12 min of:
2 Rope climbs
10 Burpees to 6″” target
10 Toes to bar
200m Run

*There will be some extra Animal Flow today with Maddie, so come on in and get your bodies feeling great for next week!  

WOD-

3 Rounds, each for time:
250m Row
15 Push jerk, 135#(95#)
250m Row
Rest 3 minutes

SPRINT-

16m AMRAP
10 Box Jumps
20 KB Swings
40 Double Unders

WOD-

Back squat
5-3-2-1-1-1

SPRINT-

Burn the Fruit Cake
in teams of 2
200/170 Cal Row
150/125 Cal Bike
100 Toes to bar

WOD-

“Tabata That Thing”
8 Rounds of :20 work, :10 rest, alternating between stations:
Chin over bar hold
Ring support hold
Hollow body hold
Handstand hold

SPRINT-

17 min Ladder
4-8-12-16-20…
DB Hang Power Clean
Front Squat
Cal on Bike

Merry Christmas!

WOD-

2 Rounds for time:
800m Run w/ medball, 20#(14#)
100′ Bear crawl
400m KB farmer carry, 16kg(12kg)
100′ Bear crawl
200′ Prowler push, 50#(30#)
100′ Bear crawl

WOD-

12 Days of Christmas:

1 Snatch 155#(105#)
2 Muscle Up
3 Front Squats 155#(105#)
4 Box Jumps 24″”(20″”)
5 Hang Power Cleans 155#(105#)
6 Chest to Bar Pull-ups
7 Deadlift 155#(105#)
8 Wallballs, 20#(14#) to 10′
9 KB Swing 53#(35#)
10 Handstand Push-ups
11 Single KB Front Rack Lunge Steps/leg 53#(35#)
12 Triple Unders

*Reminder we have abridged schedules Tuesday, Wednesday, and Thursday this week.  Check MBO for our class times.

**We will be doing a 1 rep back squat on Friday this week.  

WOD-

Take 15 minutes to work to heavy bench press

Then, 5 rounds for reps:
20(15) Calorie echo bike
Max rep set bench @ 75% of today’s heaviest
Rest 2 min

SPRINT-

For time:
30-20-10
Row for Calories
DB Box Step Ups (50/35)
10-20-30
ALt DB Snatch (50/35)
Wallballs