WOD 7/9/19
WOD "WHITE SQUALL" 5 x 500m Row 2 Minute Rest in Between Post Wod: :15/:30 Weighted Hollow Hold x 6 (pick load) ...
WOD "WHITE SQUALL" 5 x 500m Row 2 Minute Rest in Between Post Wod: :15/:30 Weighted Hollow Hold x 6 (pick load) ...
STRENGTH Deadlifts 3-3-3-3-3 Every 3 Minutes WOD "Helen of Troy" 400m Run 16 Kettlebell Snatches (53/35) 2 Rope Climbs --3RFT-- ...
STRENGTH Back Squats 5-5-5-5-5 Every 3 Minutes WOD "Skittles" EMOM- alternating (3 Rounds) 5 Toes To Rings + 3 Muscle Ups 10 Box Jumps (30/24) 16 Tuck Ups 24 Bulgarian Split Squats 5 Handstand Push Ups ...
Happy 4th of July! WOD "Water Break" 4 Minute AMRAP of: 27 Hang Power Cleans (115/85) 27 Burpee over Rower 27/21 Calorie Row 4 Minute Rest 4 Minute AMRAP of: 21 Hang Power Cleans (135/95) 21 Burpee over Rower 21/15 Calorie Row 4 Minute Rest 4 Minute AMRAP of: 15 Hang Power Cleans (155/105) 15 Burpee over Rower 15/12 Calorie Row ...
STRENGTH Front Squats 5-5-5-5-5 Every 3 Minutes WOD "Babe Ruth" 1000m/750m Row 9 Double Kettlebell Front Squats* 12 Double Kettlebell Front Rack Lunge* 15 Double Kettlebell Russian Kettlebell Swings* --2RFT-- *Load should be challenging! ...
STRENGTH EMOM X 10 1 Power Clean + 1 Hang Clean pick loads WOD "GRACE" 30 Power Clean & Jerks (135/95) --FT-- ...
STRENGTH Deadlifts 5-5-5-5-5 Every 3 Minutes WOD 10 Minute AMRAP of: 50' Sled Push (135/90)* 12 Dumbbell Burpee Step Ups (50/35) (24/20) 8 Strict Pull Ups 200m Run *weight is in addition to weight of the sled ...
WOD "Dutch Jackie"- Partner WOD 500m Row 25 Thrusters (75/55) 15 Pull Ups --8 Alternating Rounds-- (each partner completes 4 Rounds) ...
Strength Seated Box Jumps Every :15 x 6 @ Height #1 Every :15 x 6 @ Height #2 Every :15 x 6 @ Height #3 Every :15 x 6 @ Height #4 WOD "Where's the Party?" 12 Minute AMRAP of: 50' Keg Carry (Pick Load) 25' Double Kettlebell Front Rack Walk (70/53) 20 Box Jumps (24/20) 25'...
Due to COVID-19 we are currently holding capped classes. Classes are capped at 15 members per class. This will be our practice until further notice.You’ll need to sign up through Zen Planner which you can do by clicking RIGHT HERE. No Shows are charged $10. You can also go to our Member Area page
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