WOD - Thursday, 1.15.15
/15 People in Elements! Our community is growing and it's because of your referrals and the effort our coaches are putting in to make this the best community in the world, we are so grateful.
We have been over 100 members coming to class every single day this week, you are machines.
Coach Rob getting into it coaching Fitness Class!
Warm Up
Inch Worm with Push Up
10 Burpees to 6 inch target
5 Strict Pull Ups
5 Strict Ring Dips
Strength
In 17 minutes:
4x3 Hang Power Clean+1 Shoulder to Overhead
2x2 Hang Power Clean+1 Shoulder to Overhead
WOD
AMRAP in 3 minutes:
10 Russian Swings (70/53)
7 Burpees
5 Goblet Squats
-Rest 1 minute-
AMRAP in 3 minutes:
5 Single Arm Russian Swings Each Arm(53/35)
7 Goblet Squats
5 Burpees
-Rest 1 minute-
AMRAP in 3 minutes
10 American Swings (53/35)
10 Burpees
Fitness - 11AM Only
Friday:
3 Rounds
10 PVC Pass through
45 Seconds - Hold the bottom of squat
10 PVC pass through at deepest possible squat depth
10 PVC thruster
10 PVC OHS
2 Length Bear Crawl
0-10 min
5 rounds or 7 minutes of work - rest remainder of 10 minutes (7 minute cap on work, 3 min mandatory rest)
10 pullups
10 Ground to Overhead w/ a plate 45/25
10-20 min
5 rounds or 7 minutes of work - rest remainder of 10 minutes (7 minute cap on work, 3 min mandatory rest)
10 Toes to bar
Walk over box 35/18# kbs
20 - finish: 6 Rounds until finished
8 KB Strict Press, alternate arms each round (45/25)
10M bear crawl