Thursday – March 1

by | Feb 28, 2018 | W.O.D.

Part 1:12 Minute Alternating EMOM1: 30 Seconds DB Snatch2: 30 Seconds Weighted Step Ups OR Lunges3: Double Unders OR Bike OR RowPart 2:5 x 5Back Squat OR Front Squat_______________________________________Barbell Class (815pm)*We will be running through movements and...

Wednesday – February 28

by | Feb 27, 2018 | W.O.D.

3 Rounds2:00 on / 2:00 off25 Air Squats 20 Sit UpsMax Rep Burpee Muscle Ups OR Burpee Chest to Bar Pull Ups *Scale = Burpee Jumping Pull Upright in to, 3 Rounds 2:00 on / 2:00 off20/16 Cal Row (sprint)Max Rep Burpees over Barbell or...

Tuesday – February 27

by | Feb 26, 2018 | W.O.D.

10 Rounds6 Power Snatch (115/75)6 Handstand Push Ups25 Double Unders *20 Minute Cap_______________________________A lot of difficult components to this workout.  You have another upper body stamina test, barbell efficiency, and skill work that can creep up...

Monday – February 26

by | Feb 25, 2018 | W.O.D.

25 Minutes:5-10-15-20-25-30Wall Balls (20/14)KB Swings (53/35)in the remaining time:One Rep Max Squat Clean Thruster*Record time and weight_____________________________________105 Wall Balls and 105 KB Swings done at high intensity.  How strong can you be after a...