WOD:

15 min AMRAP

10 Power Snatches (115/80)(75/55)

60 Double-Unders (120 SU’s)

30/21 Calorie Row

*Regular schedule today*

*Please drive slowly tomorrow, this rain will turn to ice and the roads will be slippery*

“Drive out Darkness”

50 Box Jumps

25 Pull-Ups

50 Walking Lunges

25 Toes2Bar

50 KB Swings

25 Burpees

50 Wallballs

*scaling option will be to change rep scheme to 30/15*

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that”

-MLK

WOD:

13 min AMRAP

70 DB Snatches (50/35)(35/25)

60 Wallballs

50/35 Calorie Row

40 HSPUs (Push-Ups)

WOD:

A. Sumo Deadlift (video)

Build to a heavy 3 rep

B. Teams of 3

20 min AMRAP

7 KB Swings (53/35)

150′ Shuttle sprint

7/5 Calorie Bike

150′ Shuttle Sprint

*one person works at a time*

WOD:

5 min AMRAP

Buy-in: 100 Double-Under

12 Front Squats (95/65)

4 Burpee Box Jump Overs

rest 5 mins

5 min AMRAP

Buy-in:100 Double-Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs

rest 5 mins

5 min AMRAP

Buy-in:100 Double-Unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs

WOD:

4 Sets

25/18 Calorie Bike

15 Toes2Bar

7 Clean and Jerks (155/105)

*rest approximately 2 mins between sets*

Big shout out to Coach Gebo who completed the Disney World Dopey Challenge over the weekend. 

What’s the Dopey Challenge?! Coach Matt ran a 5k Thursday, a 10k Friday, a Half Marathon on Saturday and a FULL MARATHON on Sunday. 

That is a Dopey Challenge :O

HOLY SMOKING LEGS!! Is anyone impressed?!?!?! Coach Gebo, YOU ARE A BEAST!

Congratulations and enjoy the after party festivities!! Super proud of you!!!

WOD:

A. Back Squat

3 sets of 5 reps

*3 warm-up sets*

B. 3 Rounds

50 Air Squats

35 Push-Ups

20/15 Calorie Row