WOD

10/10/12

Find 1RM split jerk

 

1 min on / 1 min off for 10 mins

15 double unders

Max effort front squats (135/95)

 

Extra:

3 rounds:

15 KBS

Rest 1 min

10/9/12

Bench Press: 5-5-5-5RM

Find 1RM weighted pullup

 

For Time:

400m run

15 HSPU

20 TTB

400m run

10 HSPU

15 TTB

400m run

5 HSPU

10 TTB

 

Extra: 3 x 15′ rope climbs

10/8/12

Every minute for 10 minutes:

1 Clean + 2 Front Squats

 

8 min AMRAP:

250 Row

7 Thrusters (135/95)

 

Extra:

3xME GHRs

New Schedule

Current Class Schedule:

Monday: 6:00am, 5:30pm, 6:30pm

Tuesday: 9:00am, 5:30pm, 6:30pm

Wednesday: 6:00am, 5:30pm, 6:30pm

Thursday: 9:00am, 5:30pm, 6:30pm

Friday: 6:00am, 5:30pm, 6:30pm

Saturday: 10:00am

 

10/5/12

A1. 3x Max Effort Pullups

A2. 3x Max Effort Ring Dips

For Time:

3 Rounds of:

500 M Row

30 Double Unders

Post WOD: 100 sit ups

10/3/12

A1: Back Squat 8-8-8

A2: Ring Rows (tempo 30X1) 8-8-8

 

For Time:

7 Rounds

7 OHS

7 TTB

7 Box Jumps (24/20)

 

Post: Hand Stand Skill Work

 

Class at 6:00am & 6:30pm today.

 

Get your free Trial Class now!

“It has to start somewhere, it has to start sometime, what better better place than here? What better time than now?” - Zack de la Rocha

Address:

1834 W. Balmoral Ave Chicago, IL 60640

Phone Number:

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