Announcements

WOD 1/17

9:00 AM Free Community WOD
REGISTER HERE
4 rounds:
Partner A: 200m run
Partner B: “slam ball” AMRAP:
10 goblet squat (w/ball)
10 ball slam
10 sit up (w/ball)

10:00 AM Regular Group Class
15:00 AMRAP
30 Double Unders
15 Power Clean to OVHD @ 95/75 lbs
*Partners alternate rounds.
*Total Rounds Recorded

11:00 AM – Whole Life Challenge Kick-Off Seminar!
Registration closes at midnight on Friday {1/16}
WLC-Seals-NewYear2015-04
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WOD 1/15

A.  1 Mile Run for Time

B. 3 Round
21 Thrusters @ 75/45
12 Pull-ups

“Failure happens all the time. It happens every day in practice. What makes you better is how you react to it.” -Mia Hamm

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WOD 1/14

A. 3 Rounds
10 TGU (Total)
Rest :90

B. Hang Power Snatch x2x6 Rest 2:00

C. Remaining Class Time
Build to a Heavy 3 in the Back Squat

“Follow your passion, be prepared to work hard and sacrifice, and, above all, don’t let anyone limit your dreams.” –Donovan Bailey

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WOD 1/13

A. 15:00
Double Unders
Progressions/Work/ Practice

B. 25-20-15-10-5
Slam Ball Sit-ups
Double Unders
KBS @ 24/20

“Knowledge is power. Information is liberating. Education is the premise of progress, in every society, in every family.” -Kofi Annan

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WOD 1/12

A. In 15:00
1 RM Power Clean

B. 16:00 Alt. EMOM
odd – 3 Power Cleans @ 65-70%
even – 1-3 Strict Pull-ups

C. 500 M Row for Time

“I challenge you to make your life a masterpiece. I challenge you to join the ranks of those people who live what they teach, who walk their talk.” -Tony Robbins

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WOD 1/10

*Partner WOD**
30:00 AMRAP
12 Burpees
16 KBS 24/16K
20 Wall Balls
*One person works at a time teams can’t move from a task until all reps have been completed by each athlete

Austin Weightlifting Grand Opening || 11:00 am – 1:00 pm
Bring a buddy and come lift!
{AUSTIN WEIGHTLIFTING}

 

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WOD 1/9

A. 5 Rounds for Quality
10 DB Walking Lunge (total)
:30 L-sit Hang

B. 6 Rounds
400m Run
12 Ball Slams
6 Pull-ups

Join us tomorrow {1/10} at 11:00 am for the
Grand Opening of Austin Weightlifting!
Bring a friend and come learn about our new program, check out the new Oly center, and throw around some weight! See you there!

{Check It Out}

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WOD 1/8

A. 2K Row For Time

B. 21-15-9
Power Clean 135/95
Burpees

“Learning is not attained by chance, it must be sought for with ardor and diligence.” -Abigail Adams

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WOD 1/7

A. 3 Rounds
10 TGU (Total)
Rest :90

B. Clean and Jerk x2x6 Rest 2:00

C. In Remaining Class Time
Build to a Max OHS

“Pursue one great decisive aim with force and determination.” -Carl von Clausewitz

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