Saturday Sept 30
Wods: Barbell: 5 sets A1) Bench Press: 5 reps @ 22x0 tempo Rest 1 Min A2) Pendlay rows 6-8 reps @20x0 tempo Rest 1 min B) OH squats...
Friday September 29
WOD A) 9 min emom: 1 Power Clean +1 Squat Clean + 1 Split jerk *increase weight every 3 sets B) Front Squat 6 Sets of 2: Sets 1 & 2 @...
Thursday September 28
WOD A)Handstand Push-up Test 3 attempts: Max Strict Handstand Push-ups B) 5 Rounds: 200 Meter Run 30 Double Unders 9 Hang Squat Cleans...
Wednesday September 27
WOD A) For Time: 10 Power Snatches 95/65 8 Power Snatches 115/75 6 Power Snatches 125/85 4 Power Snatches 135/95 2 Power Snatches 155/105...
Tuesday September 26
WOD A) 12 mins tomwork to a tough set of 5 back squats @ 22x0 tempo B) 6 min amrap T2B Push-ups 1,1-2,2-3,3... ect Rest 3 mins 5 min...
Monday September 25
WOD A) Deadlifts: 3 sets of 10 @20x0 tempo Increase weight each set B) 20 min amrap 5 HSPU 10 pull-ups 15 KB swings 55/35 20 cal row
Saturday September 23
WOD Barbell A) 4 Sets: 2 push press + 2 push jerks + 2 split jerks From the rack Rest 2 mins between sets B) 8 min emom 1 power clean +...
Friday Sept 22
WOD A) 4 Sets: Single arm Ring Row 6-8 reps per arm B) 4 sets: Suitcase Carry x 100ft per arm *heavy load* C) 15 min EMOM: 1st min: 10...
Thursday Sept 21
** reminder 6am open gym time cancelled for today** WOD A)10 min emom: 1 TGU/arm B) 7 min amrap: 1,1-2,2-3,3.. ect adding 1 rep each...
Wednesday September 20
*reminder that this THURSDAY morning 6am-7am open gym is canceled* WOD A) 6 min emom: 2 Back squats Increase Weight each set *all should...