Monthly Archives: December 2011

closed, back to normal schedule monday morning

1200 Class only SKILL Volume training-Pullup METCON 21-18-15-12-9 Chest to bar Burpee box jump

1200 Class only STRENGTH Front squat (5×5) MOBILITY Full mobility circut

1200 Class only GIRL WOD HYBRID Helen-Grace 3 RFT 400M Run 21 KBS (24/16) 12 Pullups —straight into— 30 Clean and Jerks (60/30)

1200 Class only STRENGTH Squat (5×5) METCON 5 RFT 5 High Wallballs 10 Pullups 15 Burpees

Closed until Tuesday 27th

1800 Class only STRENGTH Press (5×3) METCON 3 RFT 10 HSPU 20 Box jumps

SKILL Overhead Squat METCON Complete in any order; 50 Ring rows 50 OHS (40/25) 100 Situps MOBILITY-Band-Shoulder mob

STRENGTH Deadlift (5×3) METCON 6 RFT 3 Deadlifts (70/40) 10 Burpees

SKILL Pull up volume set METCON AMRAP 10 MIN 3 Pullups 6 Pushups 9 Situps