Saturday Sept 29
Wods: Barbell: A) 15 min emom:Â 1 Squat clean add weight each set until 2 Consecutive fails at the same Weight B) front squats: 2 Sets...
Friday Sept 28
For time: 60 cal Row 60 Push-up 60 DUs 60 Pull-up 60 Wall balls 60 Sit-up 60 Burpee 60 Lunges
Thursday Sept 27
A) front squats: Work to a tough set of 4 B) with a 12 Min running clock: 1 min box jumps 24/20 1 min KB swings 55/35 2 min box jumps...
Wednesday Sept 26th
Wod A) 5 sets of 7 reps: KB banded bench press B) 8 min amrap: 15/10 Cal row 10 Dead lifts 135/95 Rest 5 minutes 8 min amrap: 15/10...
Tuesday Sept 25th
Wod A) squat cleans T&G: 3-3-3-3-3-3 B) 10 min amrap: 30 dus 15 snatch 75/55 *today’s sub for DUs: 30 SU + 10 burpees*
Monday Sept 24th 2018
WOD A) 8 min emom: 1. max set of strict pull-ups 2. Max set of dips B) 21-15-9 Front squats 115/75 Push press 115/75 C) 3 sets: 1. 90...
Saturday Sept 22
Barbell A) OH squats @ 22x0Â tempo Work to a challenging set of 3 B) 10 min Emom: 3 position squat snatch 1 squat snatch + 1 hang snatch...
Friday Sept 21
* reminder 6pm class is optional to bring a friend* A) 3 sets: 6-8 reverse lunges R leg 6-8 reverse lunges L leg Rest 60-90 secs - no...
Thursday Sept 20th
WOD 40 mins 1 length OH walking lunges 35/25 20/15 Cal Air Bike 1 length OH carry w 2 KBs 10 no jump burpees 1 length FR carry w 2 KBs...
Wednesday sept 19
A) 8 sets of 4 reps: KB banded bench press B) 8 min amrap: 10 Handstand Push-ups 10 Pull-Ups Rest 5 minutes 8 min amrap: 10 Push...
