Category WOD

Thursday 7.16

THURSDAYStrength: Thruster2-2-2-1-1-1, Taken from floor WOD: 3 RoundsAssault Bike 30/22 Cal15 Push-ups10 Power Snatch 95/65 S: 26/18 Cal, 65/45L1: 75/65Rx+: 115/75 Extra Work1. Barbell Bent Over Row5-5-5-5-5 (floor to chest) 2. 10 Rounds, 10s work 10s offHollow Rocks OR Lemons…

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Wednesday 7.15

WEDNESDAYStrength: Clean Complex1 Power Clean + 1 Squat Clean + 1 Hang Squat Clean Done E90s for 6 sets after warmup WOD: 3 Rounds, each element 1:00Walking LungesRow (Calories)Push-upsKB Swings 53/35 (full OH)Goblet Squat– REST S: 35/26 eye high swingsL1:…

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Tuesday 7.14

TUESDAYStrength: Push Press3-3-3-3-3 WOD: Run 800m, then5 Rounds7 Shoulder to OH12 Box Jumps 24/20 S: 4 Rounds, 75/55, Step UpsL1: 95/65Rx+: 165/115, 30/24 Extra Work : FYI Must be done at your own secondary gym (home) OR unlimited members only…

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Monday 7.13

Reminder: We are starting proper safety protocol classes Monday! Check the schedule and be sure to register ahead of time or you will not be let into class! MONDAYStrength: Deadlift3-3-3-3-3 WOD: 9m AMRAP9 Thrusters 95/6540 Double Unders9 Hang Power Clean…

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Saturday 7.11

Strength: Low Bar Back Squat5-5-5-5-5 WOD: 3 Rounds, each section 1:00 including RESTOverhead Squat 75/55Bar Facing BurpeesSumo Deadlift High Pull (barbell)Push PressREST S: Front Squat for OHS 65/45, Regular BurpeesL1: 65/45, Regular BurpeesRx+: 100/75 Extra Work1. 4 RoundsME Unbroken Strict…

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