Wednesday June 1st
Skill EMOM x 12 Min Min1: 30 Sec DU Min2: 30 Sec HS Walk or HS Hold WOD 4 RFT 10 Push Press (95/65) 5 Burpees Over the Bar 10 Squat Cleans
Read More »Tuesday May 31st
Bring a Friend Day – last one. Future Bring a Friend to be on Saturday. WOD w/ partner 22 Min AMRAP 500M Row 30 Box Jumps (24/20) 40 Wall Balls (20/14) 50 Walking Lunges
Read More »Saturday May 28th
WOD: with partner 18 Min AMRAP 16 Push-Press (95/65) 60 DU 16 Burpee Box Jumps (24/20) 200 Meter Med Ball Relay Run (20/14) *partners may portion reps as they choose
Read More »Friday May 27th
Strength” 4 Sets Building Hang Power Clean (mid thigh) x1 + Hang Squat Clean (mid thigh) x1 + Front Squat x1 WOD For reps EMOM x10 Mimn Min1: 30 Sec Max Front Squats (95/65) Min2: 30 Sec Max Pull-Ups
Read More »Thursday May 26th
Strength: EMOM x 12 Min Min1: 30 Sec max Ring Dips Min2: 30 Sec Max Strict Pull-ups *Try to match or better last weeks numbers WOD 5RFT 15 HR Push Ups 15 KBS (70/53)
Read More »Wednesday May 25th
Strength: Tempo Back Squat @ 3311 3 x 5 Building WOD “Annie” 50-40-30-20-10 Double Unders Ab Mat Sit-ups
Read More »Tuesday May 24th
Strength: Clean & Jerk 1RM WOD “Jackie” Row 1k meters 50 Thrusters (45/25) 30 Pull-ups
Read More »Monday May 23rd
Strength: 4 Sets Building Squat Snatch Cluster: 1-1-1, Rest 10 seconds Rest 2 Min WOD 6 Min AMRAP Climb Ladder 1 OHS (95/65) 1 Burpee Over the Bar 2 OHS 2 Burpee Over the Bar 3 OHS 3 Burpee Over the Bar…..
Read More »Sat May 21st
Partner WOD: (partners alternate full rounds) 22 Min AMRAP Run 200M 8 No Push Up Burpee Box Jumps Every 2 Rounds: complete 20 Deadlifts (185/115)
Read More »Friday May 20
Strength: 4 Sets Building Hang Power Snatch (hip) x 2 +Hang Power Snatch (front of knee) x 2 WOD: EMOM x 10 Min Min1: 30 sec max wall balls (20/14) Min2: 30 sec max burpees
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