12 / 31 / 2016
Teams of 3
25 min Amrap
10 Burpees
8 Pullups
6 Box Jumps
Partner completes entire round then next partner starts.
Teams of 3
25 min Amrap
10 Burpees
8 Pullups
6 Box Jumps
Partner completes entire round then next partner starts.
Deadlift
5 X 4 @70%
add weight from last week
“The Rock”
15-12-9-6-3
Power Cleans (135,95)
Front Squats (135,95)
Back Squat
5-3-1-5-3-1
Treat the first 5-3-1 wave as a warmup. The second wave should be heavier.
10-20-30-40
GTO w. plate (45,25)
OH Walking Lunges (45,25)
Double Unders
Wide Grip Pullups
Accumulate 25 reps
add weight if possible
For Time
1K Row
50 KB Swings (53,35)
30 Push Press (135,95)
Power Clean
5 X 3
progressive loading
aim to hit ~75%
Open WOD 15.1
9 min Amrap
15 T2B
10 Deadlifts (115,75)
5 Power Snatch (115,75)
***Attention***
There will be one class only today. The Christmas WOD will be at 5:15pm. We will be closed tomorrow. We hope everyone has a very Merry Christmas.
Christmas Hours
Monday-Thursday: Normal Hours
Friday: 1 Class at 5:15pm
Saturday: Closed
9 min EMOM
Minute 1: 10-15s L-Sit
Minute 2: 30s Handstand Hold
Minute 3: Rest
With a Partner
18 min Clock
150 KB Swings (53,35)
150 Goblet Squats (53,35)
Remaining time: Max Cal on rower
Christmas Hours
Monday-Thursday: Normal Hours
Friday: 1 Class at 5:15pm
Saturday: Closed
18 min EMOM
Min 1: 8-12 Pushups
Min 2: 8-10 T2B
Min 3: 12-15 Wall Balls (20,14)
Christmas Hours
Monday-Thursday: Normal Hours
Friday: 1 Class at 5:15pm
Saturday: Closed
Hang Squat Snatch
6 X 3
Progressive Loading
15 min Amrap
50 Double Unders
20 KB Swings (53,35)
10 Pullups
Christmas Hours
Monday-Thursday: Normal Hours
Friday: 1 Class at 5:15pm
Saturday: Closed
Back Squat
Work to a heavy set of 3
“Quad City”
For Time
30 Back Squats (165,115)
1K Row
294 West Broad Street
Cookeville, TN 38501