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