Category WOD

Monday 5.3

MONDAYStrength: Front Squat5-5-5, then 2-2-2-2 with 3s pause in bottom WOD: For Time30 Deadlift 115/7530 Hang Squat Clean30 STOH EMOM perform 3 Burpees S: 20 Reps, 65/45L1: 25 Reps, 95/65Rx+: 165/115 Extra Work1. 21-15-9Burpee Box Jump 30/24Overhead Squat 135/95 Do…

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Saturday 5.1

SATURDAYStrength: Low Bar BS5-5-5-5-5 WOD: 3 Rounds30/24 Cal AB20 Burpees14 Power Clean and Jerk 95/65 S: 20/15 Cal, 65/45L1: 15 Burpees, 75/55Rx+: 115/75 Extra Work1. EMOM 14mO: 20 Air SquatE: ME UB Bar MU, cap at 10 2. 50 Front…

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Friday 4.30 : Good Bye Coach Jen

Come wish Coach Jen well at 6:30 after she coaches her last class before her big move to Portland! FRIDAY Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United…

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Thursday 4.29

THURSDAYStrength: Push Press3-3-3-3-3 WOD: 12m AMRAP10 Power Snatch 95/6510 Sumo DL High Pull10 Cal Row S: 8 Reps, 65/45L1: 75/55Rx+: 115/75 No Extra Work HomeWODCORE10 Rounds10 Hollow Rocks10 SupermansRest 10s WOD: 12m AMRAP12 Jumping Squats12 V Ups/Lemons12 Burpees

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Wednesday 4.28

WEDNESDAYStrength: Power SnatchEMOM 10m: 1 rep max WOD: 4 Rounds7 Thrusters 105/7015 Toes to Bar40 Double Unders7 Hang Power Clean S: 65/45, Situps, 80 SinglesL1: 75/55Rx+: 135/95 Extra Work1. Snatch Balance3-3-3-2-2-2 2. 50 Front Squat 185/125, taken from rack, done…

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