Open Gym 9-11 am Olympic Lifting 10 am Endurance WOD 11 am 4 Rounds 800m Run 25 Sit Ups 20 Box Step Ups with kettlebells 15 Ring Push Ups 10 PullupsRead More
WWPF – 32 min Running Clock 0:00 – 10:00 Establish a Heavy Front Squat x 3 12:00 – 24:00 12 Min AMRAP 30DU/30DU Relay 20 Toes 2 Bar (partner hangs from bar) 10 Synchronized Front Squats, 155/113 24:00 – 32:00 Max Distance Med Ball Run Relay, 20/14 Read More
EMOM 7 Minutes 1 Snatch 2 Hang Snatch Then…. 30 Chest to Bar Pullups 10 Power Snatch 115/73 15 Bar Muscle Ups 8 Power Snatch 10 Ring Muscle Ups 6 Power SnatchRead More
Bulgarian Split Squat 3×8 per leg Then… 5 rounds 20m bear crawl 10 Ring push-ups 20 cossack squats 53/35 Congrats to Carrissa on her first competition!Read More
Jackie 1000m Row 50 Thrusters 45lbs 30 Pullups 5 Min Rest Then….. 3 Rounds 400m Run 10 DB Snatches (full depth squat) 50/35 Great job to Selena and Majesta on a very successful senior year on the WCU Gymnastics team!Read More
WWPF 60 Power Snatches, 105/63 30 T2B (partner hangs from bar) 12 Rope Climbs, alt 40 Power Snatches, 135/83 30 T2B (partner Hangs from bar) 9 Rope Climbs, alt 20 Power Snatches, 165/103 30 T2B (partner hangs from bar) 6 Rope Climbs, alt Read More