WOD

AUXILIARY: 2 Rounds of: 30m Rt arm KB Waiter Walk 30m Lf arm KB Waiter Walk 30m Rt arm KB Waiter Walk 30m Lf arm... Read More

STRENGTH: 8min EMOM of: 2 Sumo Deadlifts 3 Shoulder Press METCON: 3 Rounds of: 45/35cal Row 30 HSPU…45’s 15 SDLHP…135/95 2min Rest For Time (16min... Read More

STRENGTH: 5min EMOM of: 3 Back Squats 2 Chest to Bar Pull Ups METCON: 5 Rounds of: 15 Back Squats…135/95 7 Ring Muscle Ups (sub-... Read More

7 Rounds of: 20cal Treadmill 20/15cal Ski 20/15cal Bike 15 Clean n Jerk…75/55 15 DB Sit Ups…25/15 1min Rest For Time

200m Sled Drag…135/90 3 Rounds of: 20 Pull Ups 10 Burpee Bar Touch Then: 200m Farmers Carry…97/70 3 Rounds of: 20/15cal Row 10 Deficit HSPU…(2)45’s... Read More

STRENGTH: Work up to a heavy 1rep Power Clean Then: 5min EMOM of: 2 Power Cleans METCON: 5 Rounds of: 3min AMRAP of: 11 Bench... Read More

**9am and 10:30am CLASS ONLY** **No 6:00am Class on Friday 11.27.20** With a partner, complete the following: 22min AMRAP of: 60 KB Lunges…70/53 60 KB... Read More

*NORMAL CLASS SCHEDULE TODAY* *9:00am and 10:30am CLASS ONLY ON THURSDAY* STRENGTH: 6min EMOM of: 2 Power Snatch METCON: 6 Rounds of: 5 Snatches…155/105 7... Read More

STRENGTH: Every 2min for 8min: 4 Bench Press 6 DB Shoulder Press 8 S. Arm Push Ups * Place a band under your chest while... Read More

STRENGTH: Every 2min for 8min: 4 Strict Pull Ups 6 Bent Over Rows 8 Barbell Curls METCON: 21…15…9 of: DB Clean n Jerks…50/35’s Bike Cals... Read More