New Year’s Day

Open Gym: 9am-noon

WODtimes: noon, 5:30pm & 6:30pm 

Happy 2018!!! 

Teams of 3-4:

250cal Bike & Row 

250 goblet squats 35/53 

250 push ups 

250 partner med ball sit ups 

250 single arm kettlebell thrusters 35/53 

250 doubleunders 

250 kettlebell swings 35/53 

250 burpees 

18 muscle ups (bar or ring) 

Saturday (30Dec17)

Open Gym 9am-noonTeam WOD 11:15am 

*if you want to “Bro out” AND do the team WOD please done before 11:15

BroSesh

Shoulder press – 3×5 AHAP 

3 – Way Shoulders – 3×5

Bicep Curls (barbell) – 3×5

Bent over row (barbell)- 3×5

GHD sit-up- 3×15-25

Team WOD– 

Three rounds for time of:

70/85/100 Calories of Assault Bike 

50 Russian Kettlebell Swings 53/70 

20 Wall walks 

Friday (29Dec17) 

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

– 

WOD:

Every 2mins for 3 rounds-

6 back squats 

*start at 70% of 1RM, work up* 

10 rounds 

15 wall balls 

1 squat clean & jerk 155/225 

Extra Credit 

EMOM 10mins 

1-4 muscle ups

Or

Alternating 

1)3-5 strict pull ups 

2)4-6 dips 

Or 

Alternating 

1)10-15 ring rows

2)5-10 push ups 

Thursday (28Dec17)

Open* gym hours-5am-7am

9am-10am

Noon-1pm

4:30-7:30pm
* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work

Open Skill Gym WOD: 

Spend 10mins working on handstands (hold, walks, etc etc) 

Open Gym WOD:

3 rounds:

500m row 

21 burpees 

100 doubleunders**
**scale: 50 or 25 doubleunders, 3x singles. Should take less than 2-3mins. 

Wednesday (27Dec17)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

– 

WOD:

Every 90secs for 10rounds-

Enderton Front Squat Complex 

•3sec pause 

•double bounce 

•front squat 

-start at 60% of 1RM front squat & work up

5×5 sotts press 

Emom for 10rounds- 

1 snatch pull + 1 hang squat snatch + 1 overhead squat 

-start at 60% work up 

Extra Credit 

10 minute Cindy w/ a vest 

10min AMRAP

5 pull ups 

10 push ups 

15 squat 

*scaling: no vest, jumping pull ups