020914

WOD
EMOM for 12 mins
Odd min: 5 box jumps
Even min: 5 strict T2B

Rest 2 mins, then

12 min AMRAP:
60 Burpees
Max Rep WB (20/14#)
Score is number of wall balls completed

DORM WOD:
EMOM for 12 mins
Odd: 10 push-ups, 5 jumping squats
Even: 10 burpees

Cash-out:
100 air squats

"Due to increasing class sizes, the WOD may change slightly from what's posted.  WODs may be run in heats to safely and efficiently accommodate everyone.  Heats will be based on the order in which you sign in, so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible."

      -Post your Results in the Comments-

012414

W/U:

400m or 500M row, then

5 min AMRAP of "Cindy"

PVC Pass throughs/band stretch

Skill: Push press 

Find 5 RM or 5x5 of 75% of 5RM

"Betty"

5 RFT

135/95#

12 push press

20 box jumps 24/20

"Due to increasing class sizes, the WOD may change slightly from what's posted.  WODs may be run in heats to safely and efficiently accommodate everyone.  Heats will be based on the order in which you sign in, so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible."

      -Post your Results in the Comments-

012314

W/U: 400m run/500m row, then
5 min AMRAP of "Cindy"

10 walking lunges
Perfect stretch

Skill: Clean (Squat/Power)
Work towards 1RM

Find 5RM or 5 X 5 @75%

"Kalsu" (Modified)
50 Thrusters 135/95#
At start of WOD, complete 5 burpees EMOM, complete 5 burpees until a total of 50 thrusters is completed.
*Original WOD is 100 Thrusters




"Due to increasing class sizes, the WOD may change slightly from what's posted.  WODs may be run in heats to safely and efficiently accommodate everyone.  Heats will be based on the order in which you sign in, so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible."

      -Post your Results in the Comments-