“The Dirty 30…”

Posted: December 23, 2016 in Uncategorized

Heads Up!!!

Today (Friday): Normal Schedule…

Saturday: 1 Class @10AM For The 12 Days Of Christmas WOD…

DO NOT BE LATE!!!  I’m Already Rehearsing For All The Questions That Will Be Asked…

Sunday: Closed

Next Monday: 1 Class @ 10AM For… You’ll Find Out… Depends On Who & How Many Show Up…

Next Tuesday… Next Wednesday… Next Thursday… Next Friday… Next Saturday: Business As Usual…

“The Dirty 30…”

Come In Prepared… And Set Up Shop!!! (Obviously We’re Going To Warm Up…)

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Everyone Will Need A Plyo Box For Your Box Jumps…

Some Of You Will Need A Plyo Box For Your Jumping Chest To Bar Pull Ups…

Everyone Will Need A KettleBell…

Everyone Will Need 1 Bumper Plate…

Everyone Will Need A Pair Of DumbBells…

Some Of You Will Need A GHD Machine & Some Of You Will Need An AbMat…

Everyone Will Need A MedBall…

Everyone Will Need A Jump Rope…

ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon… “The Dirty 30”

30 Box Jumps (Rx’d: M-24″/F-20″…)

30 Jumping Chest To Bar Pull Ups

30 KettleBell Swings (Rx’d: M-53lbs/F-35lbs…)

30 OverHead Plate Walking Lunges (Rx’d: M-25lbs/F-15lbs…)

30 Toes To Bar (Rx’d: M&F… MOD: Toes To Beam…)

30 DB Push Presses (Rx’d: M-35lbs/F-20lbs…)

30 GHD Sit Ups (Rx’d: M&F… MOD: Med Ball AbMat Sit Ups…)

30 Wall Ball Shots (Rx’d: M-20lbs To 10Ft./F-14lbs To 8Ft.)

30 Burpees

30 Double Unders (Rx’d: M&F… MOD: 90 Singles…) TIME!!!

3…2…1…GO!!!

Mando

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11.22.2015 WOD & Scores…

Sorry AMers…

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