Saturday October 22nd
WOD With a Partner20 Min AMRAPRun 200M- Relay20 Front Squats- 135/ 954 Rope Climbs
Read More »Friday October 21st
StrengthBench Press- 5, 5, 5, 5; Rest 2 Min*Build to a heavier weight than last week WODFor TimeRow 50 Calories40 Wall Balls- 20lb/ 14lb 30 KB Swings- 53/ 3520 Box Jumps On and Over- 24”/ 20″10 Burpees
Read More »Thursday October 20th
StrengthA1. AMRAP Unbroken HSPU; Rest 1 MinA2. 5 Deadlifts; Rest 1:30 x 4 WODFor Time 15/ 12/ 9/ 6/ 3Deadlift- 225lb/ 155lbChest to Bar Pull Ups
Read More »Wednesday October 19th
StrengthEMOM x 8 Min 3 Power Snatch From Just below the Knee WOD10 Min AMRAP15 Power Snatch- 75lb/ 45lb 30 Double Unders
Read More »Tuesday October 18th
StrengthEMOM x 12 MinMin 1- 7 Strict Pull UpsMin 2- 30 Sec Max Push Ups WOD8 Min AMRAP6 Thrusters- 75lb/ 45lb6 Burpees
Read More »Monday October 17
StrengthBack Squat 3, 3, 3, 3; Rest 2 Min*Build to a heavier weight than last week WODA. Row 1 Min for Max Meters; Rest 3 Min x 3 Sets*Post all 3 sets to whiteboard B. “Tabata” Sit Ups *Score by total sit ups completed across all 8 sets
Read More »Tuesday October 4th
StrengthPower Clean- 2, 2, 2, 2- Rest 2 Min WOD8 Min AMRAP9 Dead Lift- 135lb/ 95lb7 Hang Power Clean5 Box Jumps- 30”/ 24″
Read More »Friday 9/30
Strength A. Bench Press- 10RMB. EMOM X 5 Min10 Bench Press @ 50% of A WODAmrap 1010 Oh Walking Lunges- 45/2510 Pull Ups
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