EMOM 5 minutes 3 Hang Snatches, AHAP: Then… “Wacky Wiser Partner Friday” 16 Min Partner AMRAP Relay 4 Hang Snatches, 135/93 8 Toes 2 Bar 12 Box Jumps, 24″/20″ *Partners must switch EMOM and pick up where partner left off SATURDAY OCT 18TH ALL LEVELS WECOME! Scaled weights will be available! Great prizes! Food, Drinks,...Read More
Front Squat + Jerk Complex 5 x 2 FrontSquat x 1 Jerk. Then: 5 Rounds of: 15 Deadlift 12 Hang power clean 9 Front Squat 6 Jerks (135#/95#) (18 min time cap) Post Results to comments and Zen:Read More
8 Minute Skill EMOM – Switch Movements every minute 50′ Handstand walk 6 Weighted Pistols Then.. 7 Rounds: 5 Power Cleans, 185/133 3 Muscle up *Cash Out: 400m Run THIS SATURDAY Read More
Back Squat 3-3-3 @85-90% Then… 3 Rounds 20 Wall Balls 20/14 15 Burpees Then… 3 Rounds 50 Double Unders 30 Sit Ups Score is total time for both metcons Happy birthday to Kai and Kyrsten!Read More
Week 4 Bench press: find 5 rep max Then… 2×5 @ 90% 16 Min AMRAP, switch movements EMOM KB snatches , alternating arms 70/53 Cal Row Happy birthday to Amy Gaga and Matt Giunta!Read More
10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD with Coach Brian 1200m Run 100 Double Unders 21 Front Squats 115/75 21 Toes to Bar 800m Run 75 Double Unders 15 Front Squats 15 Toes to Bar 400m Run 50 Double Unders 9 Front Squats 9 Toes to Bar Endurance class with this...Read More
3 Rounds: Fight Gone Bad Format 1 Min Stations: Push Press, 115/75 Shuttle Run Air Squats Push-Ups Row for Cal. *Rest 1 minute after all stations are complete Post total reps to Zen Planner Happy Birthday Devon!Read More
Deadlift 5×1 Then: 8 Min EMOM (scale for success) 3 Deadlift 275/185 10 pushups 2 Min Rest Then: 8 Min AMRAP 200 Meter Run 9 KB Swings (70/53) 5 Strict Pullups (1 round = 15 reps) Post Loads and Reps to Comments and ZenRead More
