cross151

Tuesday Dec 3

SWOD
EMOM 8 min
Snatch Complex @ 85-90%
(High Hang + Low Hang + Balance)

WOD
“Members Choice”
**Samurai**
15-12-9-6-3
Thrusters (115/85)(105/75)(95/65)
Muscle Ups (bar or ring)
….or…..
**Sumo**
15-12-9-6-3
SDLHP (155/105)(135/95)(95/65)
Wallball slams
Dips on boxes


12/02/2013

12.3.13 WOD

Tuesday Dec 3 SWOD EMOM 8 min Snatch Complex @ 85-90% (High Hang + Low Hang + Balance) WOD “Members Choice” **Samurai** 15-12-9-6-3 Thrusters (115/85)(105/75)(95/65) Muscle […]
12/02/2013

12.2.13 WOD

Monday Dec 2 SWOD Clean and Jerk 4×3 (1.1.1) @ 85-90% WOD 20 Min AMRAP 800m row 15 ring Dips (If rowers are full do burpees […]
11/28/2013

11.29.13 WOD

Friday Nov 29 (Limited Classes) 8, Noon, 4:30 SWOD Front Squat 5×2 @ 90% of Clean max WOD Filthy Fifty For time: 50 Box Jumps, 24/20 […]
11/27/2013

11.28.13 WOD

Thursday Nov 28 Happy Thanksgiving SWOD Max Effort Turkey eating WOD 2 Rounds Leftovers Football