WOD

Back Squat Week 1 3×5 @ 75% 3×5 @ 80% 3×5 @85% 15.6 1 min max burpee over bar Rest 1 min 1 min burpee... Read More

10 am- Open Gym Only, No Olympic Lift Class 11 am Endurance 1 Mile Warm Up Run 4x400m Sprint 2 Minute rest between each 1... Read More

Open WOD 15.5 For Time: 27-21-15-9 Calorie Row Thruster 95/63 Masters 55+ 65/45 Scaled 65/45 Scaled Masters/Teens 45/35 Jane C doing thrusters  

Snatch: 2-2-2 (not touch and go) Then… “Wacky Wiser Partner Friday” For Time 42 Deadlifts, 225/155 (Partner holds DL at Full Ext) 50 Med ball... Read More

Push Press 3-3-3 Then: 10-9-8-7…..1 Reps of PushPress (95/65) Ring Dips Box Jumps (24/20) Post Loads to Comments and Zen

Snatch Grip RDL: 3 x 5 Strict HSPU: 3 x M.E. Then… AMRAP 8 Minutes: 9 C2B Pullups 12 Pistols, alt 30 Double Unders  ... Read More

Clean and Jerk 2-2-2 (Not touch and go) Then…. 60 Cal Row 50 Air Squats 40 Burpees over Box 24/20 30 KB Snatches 70/53 20... Read More

Overhead Squat: 3-3-3 Then.. 5 Rounds 2 Rope Climbs 10 HR Pushups 10 Jumping Squats, 45/33

10 am- Olympic Lifting 11 am- Endurance 5 Rounds 400m Run 40 double unders 15 Burpee box jumps 2 Minute rest between rounds

15.4 8-minute AMRAP: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand... Read More