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WOD
3 Rounds: -5 Pull-ups -10 Push-ups -15 Sit-ups
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Open Gym: 12-2
Come join us and work on a skill, complete a missed workout or come up with your own WOD! WOD
Option 1: ”Macho Man” 5 Rounds: -3 Power Cleans(155,105) -3 Front Squats -3 Push Jerks Option 2: ”Macho Mile” 4 Rounds: -400m Run -3 Power Cleans (95,65) -3 Front Squats -3 Push Jerks WOD
Option 1: -800m Run -50 Sit-ups -50 Weighted Lunges (total)(35,25) -400m Run -50 Sit-ups -50 Lunges -800m Run Option 2: find your max weight for a 20 rep backsquat WOD
Hang Cleans 5x3x3x1x1 then, ”Nasty Girls” 3 Rounds: -50 Air Squats -7 Muscle-ups -10 Hang Cleans (135,95) 0r: 10 Rounds: -5 Pull-ups -10 Hang Cleans (95,65) -15 Air Squats -200m Run WOD
18 min AMRAP: -45 Double Unders -8 OHS (75,55)(115,75) -5 OTB Burpees Rope Climb practice to follow WOD
-500m Row -50 Back Squats (95,65) -40 Box Jumps (24,20) -30 G2O -20 GHD Sit-ups -10 Pistols each leg -1000m row -10 Pistols -20 GHD Sit-ups -30 G2O -40 Box Jumps -50 Backsquats -500m Row Open Gym: 12-2
Come work on a skill or complete a missed WOD Yoga at 2!! Class Times: 8:30,9:30,10:30
Come join us for a great WOD WOD
21-15-9 -Front Squats (135,95) -Weighted Lunges (each leg) - Pull-ups |
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December 2019
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901 Brooks St.
Charleston, WV |
Telephone(304) 389-6250
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