Monday
WOD: In 2 person teams
10 Minute AMRAP of:
3 Wall Climbs
6 Overhead walking lunges (45/25lb plate)
9 push-ups
2 Minute Rest
10 Minute AMRAP
9 Front Squats (95/65)
6 Kettlebell clean and jerks (53/35)
3 Rope Climbs
One person works other person is in Plank (Any kind) Switch as needed View full article »
Monday
Barbell Strength:
Squat 1-1-1ME @ 80-90-95-100%
EMOM 10 min: 2 reps @ 80%
WOD:
“Grace”
For time:
30 clean and jerks (135/95) View full article »
Monday
WOD:
In coed teams of 4, complete:
160 snatches (75/45)
80 pull-ups
160 thrusters (75/45) View full article »
Monday
Barbell Strength:
Squat 2-2-2-ME @ 70-80-85-90%
EMOM 10 minutes: 3 reps @ 70%
WOD:
“DT”
5 rounds for time of:
12 deadlifts (155/95)
9 power cleans (155/95)
6 push jerks (155/95) View full article »
Monday
Partner WOD:
With a partner, complete (in any order):
100 wallball shots (20/14)
100 medball cleans
100 broad jumps
100 knees to elbows
100 deadlifts (135/95) View full article »
Monday
No Class
Wednesday
Barbell Strength:
Squat 3-3-3-ME @ 60-70-75-85%
EMOM 10 min: 4 reps @ 60%
WOD: 18.2 & 18.2a
In a 12:00 window, complete:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (50/30#)
Bar-facing burpees
Then, 18.2a:
1-rep-max clean View full article »
