WOD

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... 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... Read More

 Overhead Squat: 3-3-3 Then… “WaCkY wIsEr PaRtNeR fRiDaY” 42 Hang Snatch, 115/85 200 Double Unders 6 Rope Climbs 30 Hang Snatch 150 Double Unders 4... 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... Read More

Skill EMOM 7 Min: 30′ Handstand Walk (handstand shoulder touches) 8 Pistols Then… AMRAP 15 Minutes: 20 Wall Ball Shots, 20/14 (10ft) 15 Toes 2... Read More

Front Squat 5-5-5@80% Then…. 3 Rounds 400m Run 7 Ring Muscle Ups (sub with 15 pullups and 10 dips per round)   TJ and Ryan... Read More

Bench Press: establish 10rep Max (heavier than last week) Then… 2×10 @90% Between each set complete a max effort strict pull-up. 4 Rounds for time... Read More

10 am- Olympic Lift Class 11 am- Endurance WOD AMRAP 30 Minutes 10 OHS 115/75 15 Pullups 30 Double Unders *Run 1 Mile at the... Read More