1/17/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Hang Squat Snatch Ladder
–  Start with approximately 60% of your 1 Rep Max Hang Squat Snatch
–  Every Minute you will add 10/5# (guys/girls)
–  You can attempt as many times as you would like inside of that minute
–  Once you fail to complete inside the minute you are done

Then……

Black/Blue/Grey WODs

As Many Reps As Possible in 10 Minutes of:
5 Sumo-Deadlift Hi-Pulls, with KB (70/53) (53/35) (35/36) (26/18)
5 Chest-to-Bar Pull-Ups (5 Pull-Ups) (with Bands) (Ring Rows)
15 Double Unders (2 x Singles)
10 SDHP’s
10 C2B PU’s
30 DU’s
15 SDHP’s
15 C2B PU’s
45 DU’s
20 SDHP’s
20 C2B PU’s
60 DU’s
Continue the pattern upward for 10 minutes….

January “COOL” Board

***Make some goals for yourself for January

–  Chrissi – 101 Consecutive Double Unders
–  Justice – 24′ Handstand Walk
–  V. – 1st Pull Up!
–  Amy – 120# Split Jerk
–  Courtney – 120# Split Jerk
–  Angela – 100# Clean & Jerk
–  Tony – 315# Split Jerk
–  Andrew D. – 245# Split Jerk
–  Steve H. – 215# Split Jerk
–  Kasey – 215# Split Jerk
–  Pete – 200# Split Jerk
–  Jen – 105# Split Jerk
–  Craig – 210# Split Jerk
–  Alex – 240# Split Jerk
–  Jess – 160# Split Jerk
–  Wes – 250# Split Jerk
–  Kristina – 100# Split Jerk
–  Erik – 200# Split Jerk
–  Christina – 100# Split Jerk
–  Ben – 245# Split Jerk
–  V. – 130# Split Jerk
–  Ana – 105# Split Jerk
–  Ashley – 135# Split Jerk
–  Meghan – 170# Split Jerk
–  Mike H. – 210# Clean & Jerk
–  Mike H. – 215# Power Clean
–  Christina – 115# x 2 Back Squat
–  Justice – 100# x 2 Back Squat
–  Dustin – 365# Back Squat
–  Adora – 165# Back Squat
–  Andrew J. – 340# Back Squat
–  Brent – 155# Hang Power Snatch
–  Angie M. – 130# Hang Power Snatch
–  Chrissi – 130# Hang Clean & Jerk
–  Shelley – 130# Hang Clean & Jerk
–  V. – 120# Hang Clean & Jerk
–  Kristina – 105# Hang Clean & Jerk
–  Jodi P. – 100# Hang Clean & Jerk
–  Kacey – 130# Hang Clean & Jerk
–  Jess – 145# Hang Clean & Jerk
–  Sheila – 130# Hang Clean & Jerk

This entry was posted in Videos, WOD. Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *