12.15.17

Warm Up:  8 min Rowling

WOD: 14 min AMRAP

3,6,9,12,15,18…

Deadlift 225/155

Pull Up

Cool Down:  3 Rounds

10 Good Mornings

10 V-Ups

 

12.14.17

SWOD: 10 min EMOM 3 power snatches 

 

WOD: 4 Rounds for time 

7 TGU 

14 1 arm OH squat 

21 taters

28 Kb swings 

 

Cool Down: Wall stretch 

12.13.17

Warm Up: 2 x HS Hold, Lunge, Wall Sit, Lunge

SWOD:  10 min EMOM 2 Front Squat

WOD:  3 Rounds For Time

Row 500/400 m

16 Step Ups Weighted

AD 25/20 Cal

8 Wall Climbs

 

12.12.2017

Warm Up: Ladders, OH Warmup (3X 20 sec hang, 10 sott press, 10 push ups)

WOD: Every 4 Minutes for 5 Rounds (@0,4,8,12,16-21)

21 T2B

50 Double Unders 

21 OH Squats (95/65)

50 Burpees

Cool Down: 100 Sit Ups

12.11.17

SWOD: 10 MIN EMOM – 2 Squat Clean + Jerk

WOD: 10-8-6-4-2

Hang Power Clean 135/95

Bar Muscle Up

*10 hand release push ups between movements

 

12.11.17

SWOD: 10 MIN EMOM – 2 Squat Clean + Jerk

WOD: 10-8-6-4-2

Hang Power Clean 135/95

Bar Muscle Up

*10 hand release push ups between movements

 

12.8.17

Warm Up:  Rowling 8 min

WOD:  16 min AMRAP

15 Squat Snatch 95/65

15 Bar Facing Burpees

15 Squat Snatch 135/95

15 Bar Facing Burpees…

155/105, 185/135, 205/155

Cool Down:  Roll Out + 40 V-Ups

 

Holiday Schedule

Below is the Schedule for the Month of December:  

December 14th:  Toys for Sonoma Kids toys are due in the box!

December 16th:  Secret Santa Workout and PotLuck,  Please sign up by the 11th to participate in the Secret Santa Workout! Workout will begin at 9am and potluck will follow until noon.

December 25th:  Closed for the Holiday

January 1st:  Closed for the Holiday

12.7.17

Warm up: 90cal Airdyne w/ partner -switch every 15, hold plank

 

Wod: 20 min Amrap

12 power cleans 

12 t2b 

12 F.rack lunge 

12 hspu 

 

Cool down: 400m run 

12.6.17

Warm Up:  Ladders 4 x 20 yards

SWOD:  EMOM 8 Min 3 Split Jerk off rack

WOD:  For Time

25 Power Snatch 75/55

50 Wall Balls 20/14

25 Power Snatch

50 Wall Balls

25 Power Snatch

Cool Down:  50 Sit Ups