Monday Wod 5.6.19

Establish a 1 Rep Max Front Squat 5 Rounds For Time Run 200 Meters 9 Squat Cleans 135/95# Optional Work 3 Tough Sets Snatch Grip Romanian Deadlift x 6-8 3 Tough Sets Barbell Hip Thrust x 6-8

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Saturday Wod 5.4.19

Level 1 In Partners 5 Rounds For Time 1 Minute Handstand Hold 15 Synchronized DB Front Squats 45/30# 20 Strict Pull-ups 20 Bar Dips Level 2 5 Rounds For Time 100′ Handstand Walk 15 Synchronized KB Front Squats 53/35# 15 Muscle-ups

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Thursday Wod 5.2.19

Establish a 1 RM Push Press Level 1 3 Rounds For Time Run 400 Meters 18 Toes To Bar 15 DB Push Press 45/30# Level 2 – 70/50# Push Press

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Tuesday Wod 4.30.19

“Cindy” 20 Minutes AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats Or “Mary” 20 Minutes AMRAP 5 Handstand Pushups 10 Alternating Pistol Squats 15 Pull-ups

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Monday Wod 4.29.19

Establish a 1RM Clean and Jerk Optional Work For 10 Minutes Not AMRAP 7 KB Single Arm Thruster/Side 53/35# 12 Hip Extensions 40′ Handstand Walk 20 Seconds Hollow Hold

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Saturday Wod 4.27.19

Special Limited For Today, April 27th. 8AM and 9AM Classes Only, 10AM Class is Cancelled   Level 1 15 Minutes AMRAP 20 Synchro Single Arm DB Snatches 50/35# 30 Burpee Box Jump Overs 24/20” Level 2 15 Minutes AMRAP 20 Synchro Single Arm DB Snatches 70/45# 30 Burpee Box Jump Overs 30/24” *Non Working Partner […]

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