WOD

*NO CLASSES TODAY, THE GYM WILL BE CLOSED*

5min AMRAP of: 15 Hang Squat Cleans…155/105 18 HSPU’s…25’s 3min Rest 5min AMRAP of: 21 Deadlifts…155/105 9 Burpee Over Bar 3min Rest 5min AMRAP of:... Read More

ENDURANCE: 9 Rounds of: 1:20min Bike Cals 1:20min Row Cals 1:20min Rest For Total Cals Register for a good cause HERE OLYMPIC- Snatch

With a partner, complete the following: 250 Wall Balls…20/14…10/9 (partner holds HS or Push Up) 125cal Row (partner holds front rack) 75 Hang Cleans…155/105 (partner... Read More

Prior to 8:00, complete: 3 rounds of:     6 chest-to-bar pull-ups     6 squat snatches…95/65 Then, 3 rounds of:     7 chest-to-bar... Read More

Auxiliary: 3min AMRAP of Hollow Rock n Roll Metcon: 3 Rounds of: 5min AMRAP of: cash in- 800m Run Remainder of time AMRAP of: 20... Read More

Strength: 8,6,4,2 of Deadlift (1min Rest between sets) (move up in weight as reps go down) Metcon: 2 Rounds of: 55 Wall Balls…20/14  44 SDHP’s…115/75... Read More

Gymnasty: 10min to establish a max set of unbroken HSPU’s: (Sub- Banded Dips) Use paralettes, 45 pound plates, 25 pound plates for your hand or... Read More

Strength: Every 2min for 6min: 3 OHS Metcon: 3 Rounds of: 4min AMRAP of: 21/17cal Bike 21 OHS…135/95 15 Snatch…135/95 21 Burpee onto plate 21... Read More

ENDURANCE: 10 Rounds of: 1:20min AMRAP of Cal Row 40sec Rest 1:20min AMRAP of 30m Shuttle Touches 40sec Rest For Total Reps OLYMPIC- Clean n... Read More