WOD

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.

 

10/2/12

A1: Find 1RM hang power snatch

B1: “Death by Deadlifts and Burpees:
Min 1: 1 burpee + 1 deadlift
Min 2: 2 burpees + 2 deadlifts
Min 3: 3 burpees + 3 deadlifts
(cont’d)

C1: GHRs 3 x Max Effort
C2: Prowler Push 3 x 50 yards

Just a reminder we will have added the 6:30pm class time to the schedule on Tuesdays and Thursdays.

Today, classes will be held at 9:00am, 5:30pm, and 6:30pm.

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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