Gymnastic Core Work: Accumulate 90s of L-sits hanging from rig Every drop you must complete 5 hollow body to superman (hollow body rolls) WOD: 4RFT (20 min cap) 20 Cal Row 10 Cleans 155/105 20 Bar Facing Burpees 10 S2O… Read more »
There will only be a 9:30am class today in observance of Martin Luther King Jr. Day WOD: AMRAP 22 12 Handstand Push Ups 12 Deadlifts 135/95 12 Burpees 12 Front Squats 135/95 ***At 10:00 everyone must complete 20 Front Rack… Read more »
Please join us for open gym from 10am – noon! There will only be a 9:30am class tomorrow, January 20th in observance of Martin Luther King Jr. Day
PARTNER WOD: “The 250” In Teams of 3 For Time: 40 min cap 250 Deadlifts 115/75 250 Wall Balls 20/14 250 TTB/K2E 1 works, 2 rest
Strength: EMOM 12 Even: 2 squat clean and jerk (heavy) Odd: 30 Dus WOD: Every 2 minutes (90s work / 30s rest) for 10 minutes Sprint 200m Max burpees Rest 30s
Strength: Push Jerk 5×3 w/ 1 second pause at bottom of dip WOD: For time: 15 min cap 50 Cal Row 40 Hand Release Push Ups 30 DB Front Squats 50/35 20 Clean and Jerks 135/95 10 Ring Muscle Ups
WOD: AMRAP 15 Part A: 3RFT 25′ Front Rack Lunge 95/65 8 Bar Facing Burpees 25′ Front Rack Lunge 95/65 8 Bar Facing Burpees 8 Bar Muscle Ups Part B: Use remaining time to build to heavy hang clean +… Read more »
Strength: 1RM Deadlift WOD: AMRAP 9 10 Dual Russian KB Swings 44/26 10 KB Deadlifts 44/26 10 Wall Ball 10 Med Ball Cleans
Strength: Close Grip Bench Press 5×5 at 21X1 tempo WOD: 4 RFT 14 Alt DB Snatch 50/35 10 DB Goblet Squat 50/35 6 Strict Pull Up 2 Wall Walks
Hero WOD – Zues 3RFT 30 Wall Balls 20/14 30 SDHP 75/55 30 Box Jump 24″/20″ 30 Push Press 75/55 30 Cal Row 30 Push Ups 10 Back Squats (body weight) U.S. Army Specialist David E. Hickman, 23, of Greensboro,… Read more »
Deadlift- 6×3 at 70%, rest 60-90s
Strength – shortening the rest on the strength, try to keep it closer to the 60 seconds mark
AMRAP 8 25 DU/25 SU Max Unbroken Clean and Jerks 135/95 | 115/85 | 95/65
Workout – we will need good transitions here between our rope and barbell! The clean and jerks are unbroken and bar cannot rest on ground, so if you push for high sets to top the scoreboard, you’ll have to balance that with grip fatigue. Scaling should be something we can at least performs 5s on for the majority of the workout.
