Friday August 30
PARTNER WOD 30 min amrap P1 performs a HS Hold while partner 2 does max effort pushups Switch & repeat P1 performs as man power cleans...
Thursday August 29th
A) front squats 4-4-4-4-4 B) 20 min amrap: 10 dead lifts 135/95 10 box jumps 24/20 10 T2B
Wednesday August 28
A) banded KB Bench Press 4-4-4-4-4 B)30-20-10: Dumbbell Power Snatches 50/35 Wallballs 20/14 No rest 10-20-30: Bar-Facing Burpees Row...
Tuesday August 27th
WOD 6 Rounds for time 30 Air Squats 19 Power Cleans 135/95 7 Strict Pull-Ups 400 meter Run
Monday August 26th
A) deadlifts 9-7-5-3-1 double over hand grip, increase weight each set B) “Isabel” 30 snatch for time 135/95 C) for time: 40/30 cals...
Saturday August 24th
*There will not be barbell & endurance classes next Saturday for the long weekend* Barbell: A) 10 mins emom: 2 Cleans @ 75-80%of 1RM B)...
Friday August 23
5 min AMRAP: Buy-In: 50 DUs AMRAP in Time Remaining: 12 Deadlifts 225/155 12 Barbell Facing Burpees Rest 5 Minutes 5 min AMRAP: Buy-In:...
Thursday August 22nd
A) banded KB Bench Press 5-5-5-5-5 B) 20 min amrap: 10 pull-ups 10 box jumps 24/20 10 kB swings 55/35
Wednesday August 21st
A) deadlifts 10-8-6-4-2 double over hand grip, increase weight each set B) “Karen” C) 1 min Air Bike for max cals
Tuesday August 20th
A) “Sally” 95/65 with barbell In back rack position B) 5 x 500 m row. Every meter over 500 is how many burpees you must do at the end of...