Stength: Snatch Grip Behind The Neck Push Press – 4×5 WOD: Helen: 3 RFT 400m Run 21 KBS 53/35 12 pull ups
Workout of the Day
Tuesday, September 3rd
Gymnastics Strength: Toe To Bar Complete unbroken sets of 10/9/8/7/6/5/4/3/2/1 WOD: 4RFT 10 HSPU 20 Ab Mat Situps (straight leg) 30 DU/90 SU
Monday, September 2nd
WOD: For Time Buy in: 50/35 Cal row 5 rounds 8 Front Squat (155/105) 7 KB swings (62/44) 6 bar-facing burpees Cash out 50 air squats.
Sunday, September 1st
Join us for open gym from 10am – noon
Saturday, August 31st
Partner WOD: Teams of 3 100/70 Cal Bike Buy In 5RFT 25 Deadlift 115/75 25 Hang P. Clean 25 S2O
Friday, August 30th
Strength: EMOM 10 1 Power Clean + 1 Hang P. Clean + 1 Push Jerk + 1 Split Jerk + All movements performed in the same minute without dropping the bar WOD: AMRAP 15 15/12 Cal Row 100 FT Dual… Read more »
Thursday, August 29th
Gymnastics Strength: Weighted strict pull ups 4×4 w/ 1 second pause at top and bottom of the rep (chin over bar, full lockout) WOD: 4RFT 200m run 2 Bar Muscle Ups 30 DU/90 SU 10 Push Press 95/65
Wednesday, August 28th
Strength: Push Jerk 5×3 WOD: 4 Rounds For Time 10 Power Cleans 115/75 10 Bar facing burpees
Tuesday, August 27th
Strength: Volume front squats 3×15 WOD: AMRAP 12 8 DB Thruster 50/35 10 Single arm DB OH Walking Lunge 50/35 12 C2B Pull ups
Monday, August 26th
Strength: EMOM 16 Minute 0-4 – 3 high hang power snatch Minute 4-8 – 3 hang power snatch Minute 8-12 – 3 power snatch Minute 12-16 – 3 squat snatch WOD: For Time: (15 min cap) 40 DB Snatches 50/35… Read more »