****5am, 6am, and 930am classes only today, evening classes cancelled for competition preparation**** Bench Press – 2×5 @ 75%, 3×1 at 85-90% AMRAP 1515 Hand Release PU | Knee PU25 Russian KBS 53/35 | 35/26 | 26/1850 Sit Ups
Friday, January 31st

****5am, 6am, and 930am classes only today, evening classes cancelled for competition preparation**** Bench Press – 2×5 @ 75%, 3×1 at 85-90% AMRAP 1515 Hand Release PU | Knee PU25 Russian KBS 53/35 | 35/26 | 26/1850 Sit Ups
Overhead Squat 4×3 (taken from floor) starting at 70% of 1RM Snatch Open 18.5Complete as many reps as possible in 7 minutes of:3 thrusters 95/65 | 75/553 chest-to-bar pull-ups | pull ups | ring rows6 thrusters6 chest-to-bar pull-ups9 thrusters9 chest-to-bar… Read more »
Strength: strict press; 4×5 at 75% – 80% WOD: 5 rounds for time (10 min cap) 10 hang power snatch (95/65) 30 double unders / 60 singles
For Time: 25 min cap30 Deadlift 185/135 l 155/105 l 115/851000/900m Row50 Wall Balls 20/14 | 14/10 | 10/65 Rope Climbs | 15 Rope Pulls | Bodyweight inverted row on barbell50 Wall Balls 20/14 | 14/10 | 10/61000/900m Row30 Deadlift… Read more »
Front Squat – 2×15 at 50-60% For Time: ( 18 min cap)30/25 Cal Row15 Hang Squat Cleans 115/85 | 95/65 | 75/5524/20 Cal Row12 Hang Squat Cleans 115/85 | 95/65 | 75/5518/15 Cal Row9 Hang Squat Cleans 115/85 | 95/65… Read more »
Come and join us for open gym from 1000-1200
AMRAP 25 – Teams of 3:90/75 Row Calories60 Clean & Jerks 115/85 | 95/65 | 75/5590/75 Row Calories45 Clean & Jerks 135/95 | 115/85 | 95/6590/75 Row Calories30 Clean & Jerks 155/115 | 135/95 | 115/8590/75 Row CaloriesMax Reps Clean… Read more »
Weighted Pull Up – 5×3*Scaling or assisted should reduce band assistance or perform negatives. Open 22.1AMRAP 153 wall walks12 dumbbell snatches 50/35 | 35/2015 box jump-overs 24″/20 | step overs
Double Under Skill work: ~ 15 minutes (for those with DU, EMOM 10 of 35 DUs (scale # to something achievable in 30s or less)) 3RFT: (11 min cap)50 DU/60s of DU attempts25 Wall Balls 20/14 | 14/1010 Burpee to… Read more »
Front Squat – 5RM retest (from 10/9) 3RFT: 12 min cap6 Turkish Get Ups 35/26 | 26/18 | 18/1010 Chest-to-Bar Pull Ups | PU | Ring Row15 KBS 53/35 | 35/26 | 26/1850 Ab Mat Sit Ups Workout – light… Read more »