40 Double Kettlebell Swings
4 Rounds
10 Push Ups
10 Cleans
10 Thrusters
Then,
40 Double Kettlebell Swings
WOD Blog |
There's Chalk Everywhere!! Have fun today guys! 6 and 7 am already put it down!
40 Double Kettlebell Swings 4 Rounds 10 Push Ups 10 Cleans 10 Thrusters Then, 40 Double Kettlebell Swings
0 Comments
Kettbell swings
Burpee Box jump Pull up You'll figure it out when you get here, bring your poker face! 35 Wall Balls
4 Rounds: 7 Hang Cleans 12 Goblet Lunges 15 Situps 35 Wall Balls We're almost done painting. Yay!!
So, a lot of people love sandwiches, and Synapse loves giving people what they want...sorta. It's a free sandwich week! 25 Ring Dips 3 Rounds 10 Overhead Squats 15 Toes to Bar 200m Sprint 25 Ring Dips Hi everyone!
Thank you so much to everyone that came to support me this weekend at Regionals. It was incredible seeing everyone there, and we REALLY made a name for ourselves. I can't even describe how great it felt having you there. I love you guys. FOR REALSIES!!! Also thank you so much to Mike for covering Saturday's class. You rock!!! And lastly I need to thank my coaches-- Jimmy and Dan, you kids are the coolest. We are ALL so lucky to have your programming and passion at our box. Hope you all were inspired by some of the incredible athletes at Regionals. Time to get to work!!! 100 Double Unders 10 Push Presses 20 Chest to bar 15 Push Presses 15 Chest to bar 20 Push Presses 10 Chest to Bar 100 Double Unders Push Press weight decreases every round. Hey Everyone!! Please remember that we will be closed tomorrow, Friday the 11th. We will ALL be ath the SoCal Regionals cheering on the Pink Assassin: Allison!! Come and show your support... or your mandatory WOD will be 5 Rounds of 20 Burpees and 100m Burpee Broad Jumps (weighted). Bwah ha ha.
4 rounds: 3-Kettlebell complex 10- box jumps 10- ghd sit ups 10- pull ups Remember there are no classes tomorrow. Saturday is normal as always. And if you're not doing anything come down to Pomona and cheer on Allison at the regional competition fri, sat, and sun. Hey everyone- NO CLASS FRIDAY!!! We'll all be in Pomona. Also, no yoga on Saturday...Allison's gonna be a lil busy :)
800M Run Then 6 rounds of: 7 burpees 7 deadlifts 7 toes to bar Then Run 800M 15 Minute AMRAP
1 Rope Climb 3 Thrusters 20 Double Unders *increase thrusters by 3 each round Your IPOOD shirts will be in the next couple days!! Regionals Schedule this weekend:
Friday: ONLY 6am and 7am classes to be held Saturday: Normal class at 9:30 am We'll all be in Pomona watching Allison compete in Regionals!! YAYYAYY!! 400M Run 15 Hang Power Snatches 15 Ring Dips 15 Hang Power Snatches 15 Pullups 15 Hang Power Snatches 15 Pullups 15 Hang Power Snatches 15 Ring Dips 15 Hang Power Snatches |
Find Us!Archives
August 2015
|