WOD

4 Rounds of: 100m Prowler Push…50/30 16 Burpees 800m Run 3min Rest For Time (35min time cap)    Post time to comments OLYMPIC- Snatch

10:30am Class Only With a partner complete the following: 7 Rounds of: 4 Rope Climbs 15 Clean n Jerks…115/75 For Time (21min Time cap)   ... Read More

10:30am Class Only Saturday July 4th 10min AMRAP of: 40 SDLHP…115/75 40 HSPU’s…25’s 40 Box Jumps…24/20″ For Total Reps    Post load and total reps... Read More

3 Rounds of: 40 Wall Ball Sit Ups…20/14 1min Plank Hold 60 Russian Twists…20/14 1min Plank Hold For Time (18min Time Cap)   Post time to... Read More

15…10…5 of: Ring Muscle Ups (6 Bear Complex after each set…135/95) For Time (12min Time Cap)     Post time and load to comments

4 Rounds of: 50m Sled Push…180/110 25 KB Swings…70/53 25 HR Push Ups 3min REST For Time (20min Time Cap)    Post time n load... Read More

5 Rounds of: 5 Bar Muscle Ups (sub- chest to bar pull ups) 7 Chest to Bar 9 Toes to Bar 12 High Double Dip... Read More

ENDURANCE: Every 4min for 40min complete: 100m Row 400m Run For Slowest Round    Post slowest round to comments OLYMPIC- Clean n Jerk

With a partner complete the following: 20min AMRAP of: 42 Pull Ups 36 High Wall Balls…20/14…12/11 108 Double Unders For Total Reps    Post team... Read More

5 Rounds of: 1min AMRAP of Calorie Row 1min AMRAP of HSPU’s…floor 1min AMRAP of Toes to Bar 1min Rest For Total Reps    Congrats... Read More