10.30.15 Friday

REMINDER: OUR 6:30PM CLASS FRIDAY 10.30.15 IS FREE FOR ALL MEMBERS. COSTUME CONTEST – PRIZES FOR BEST MALE/FEMALE AND FREE BEER AND SNACKS! OUR 6:30PM WOD WILL BE A SPECIAL ZOMBIE/LIVING WOD!!! SKILL: OHS Mobility / Review Weighted Romanian Deadlifts WOD: For...

10.29.15 Thursday

SKILL: Beginner: Holds (10 Seconds) or Box Ring Dips 3 x 5 Intermediate: Bar or Negative Ring Dips 3 x 5 Advanced: Ring Dips 5 x 5 WOD: 3 Rounds for time: 400m run 21 Burpees 12 Push Press (95/65) AP: 2 x 10 (Each Side) Weighted Side Plank...

10.28.15 Wednesday

WOD: 1-2-3-4-5-6-7-8-9-10 Power Clean (125/95) 10-9-8-7-6-5-4-3-2-1 Front Rack Stationary Lunges (125/95#) ______________________________________________________ BootCamp 6:00AM and 5:30PM 4 Rounds for Time: 10 DB Bent Over Rows 10 DB Push Press 10 Burpees AP: 50 Med...

10.27.15 Tuesday

STRENGTH: EMOM 8 Minutes : 3 Position Snatch 1 Power + 1 Hang + 1 Snatch Starting at the hips, then moving to the top of the knees, ending with full snatch. Squat each rep and increase weight WOD: Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10...