Month: November 2015

WOD – 12/1/2015

SKILL/STRENGTH STRICT Handstand Push-Ups – 3 x max, rest 90 seconds between sets.  Scale to pike push-ups or regular push-ups. WOD 21-18-15-12-9-6-3 Kettlebell Swings 53/35 Sit-Ups Double-Unders x 2 (42-36-30-24-18-12-6) Scale is 3:1 Single-Unders (63-54-45-36-27-18-9) Post scores to TrainHeroic.

WOD – 11/30/2015

BARBELL 20 Minutes to hit a new 1RM Clean. GYMNASTICS If you completed last weeks C2B work, complete 7 x 7 UNBROKEN C2B pull-ups with 1 minute rest between.  IF you couldn’t complete last weeks work unbroken, try again this week. If you are not doing chest to bar, test your max strict pull-ups, rest …
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WOD – 11/28/2015

AMRAP 30 Minutes as a Team of 2: 30 Kettlebell Snatches 53/35 30 Toes to Bar 30 Sumo Deadlift High Pulls 53/35 *One person working at a time.  The “resting” person must be in a plank for any reps to count.* Post scores to TrainHeroic.

WOD – 11/27/2015

NO 5AM/6AM CLASSES ON FRIDAY. SKILL/STRENGTH STRICT Ring Dips – 3 x max, rest 60 seconds between sets.  Record total number. WOD 50 Clusters for time.  135/95lbs EMOM perform 5 push-ups.  WOD starts with push-ups. Post scores to TrainHeroic.

WOD – 11/26/2015

OPEN GYM FROM 9-11AM ONLY ON THURSDAY.  NO 5AM/6AM CLASSES ON FRIDAY!   EARN YOUR TURKEY AMRAP 20 Minutes: 20 Cal Row 5 Power Snatches 95/65 20 Sit-Ups 5 Power Snatches 95/65 40 Double-Unders 5 Power Snatches 95/65 Post complete rounds finished to TrainHeroic.


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