For those of you that ordered T-shirts, long sleeve hooded T’s or hoodies, they are in! I have them all sorted into bags with your name on what you ordered. I tried to get exactly what you ordered in each bag, but you should check them to make sure I didn’t mess them up. Along with your name on the bag is the amount you owe for your shirts. I think they look great and I’m pleased with the quick delivery especially during the holiday season.
Strength WODs are back this week. Now that vacations are over, we can concentrate on some new goals for the year. I have seen several of them and I think they look like achievable goals. Let’s get to work!
MONDAY 1-7-19 Strength WOD: Power Clean* *on each warm-up lift, do full squats and hook grip then: AMRAP in 12:00 1 Squat Snatch (155,105) 3 Clean & Jerks 30 Double Unders TUESDAY 1-8-19 4 Rounds for time: 400 meter Run 50 Squats WEDNESDAY 1-9-19 For lowest reps in any cycle/exercise Tabata Handstand Push-ups Rest 1:00 Tabata Pistols alternating Rest 1:00 Tabata Push-ups Rest 1:00 Tabata Jumping Lunges THURSDAY 1-10-19 Strength WOD: Back Squat then: AMRAP in 12:00 1 Strict Pull-up 2 Push-ups 3 Squats 2 Strict Pull-ups 4 Push-ups 6 Squats.... continue adding 1, 2 or 3 reps for each consecutive round FRIDAY 1-11-19 "Filthy 50" For time: 50 Box Jumps (24,20) 50 Jumping Pull-ups 50 KB Swings (35,26) 50 Walking Lunge Steps 50 Knees-to-Elbows 50 Push Press (45,35) 50 Back Extensions 50 Wall Balls (20,14) to (10',9') 50 Burpees 50 Double Unders SATURDAY 1-12-19 Open Gym from 8-10 am