Category: WOD

WOD

03.28.20 Saturday

Strength: power cleans WOD AMRAP in 2O MinsMurph Prep5 Power Cleans 135/95 or 5 Hang Power Cl. DB/jugs10 push-ups20 Air Squats30 V-ups

03.27.20

Strength: Back Squats WOD 10-1Goblet squats w/ KB or DBDeadhang pull-ups or jump touchesBurpees over KB or DB20-2V-upsKick-outs For time

03.26.20 Thursday

Strength: Bench Press Partner WOD Black Jack Partner WODAlternating movementsSit-ups20-1 (partner A)20-1 (partner B) Push-ups1-20 (partner A)1-20 (partner B) When you start the timer, partner A will do 20 sit-ups, then ghost tag Partner B. Partner B will do 20 sit-ups, then Ghost Tag…

.03.25.20 Wednesday

Strength Push Jerks WOD EMOTM for 18 mins EMOTM for 18 mins1st Min: 10 overhead press with a (1 gallon jug of water)2nd Min: 12 step lunges with (2 gallon jugs of water)3rd Min: 45 seconds of marching planks Gallon of water weights 8…

03.23.20 Monday

Strength: Front Squats WOD Start with 500 m rowThen5rds of10 pull-ups10 front squats135/9510 DB snatches 50/3530 sit-upsFinish with 500 m row

03.21.20 Saturday

We will be closed this weekend to rest-up.On Sunday we will revaluate for Monday’s Classes. This is a day by day evaluation. Thank you for your support, we will get through this together or virtual at home. Stay Strong. Thank You! 😊💪Take Care and…

03.20.20 Friday

Strength: Deadlifts WOD AMRAP in 20 Mins5 deadlifts 275/1855 HSPU10 burpees20 v-ups200 m run/row

03.18.20 Wednesday

Limited to 9 people per class Strength: Squat Cleans WOD EMOTM for 18 mins 1st Min: 2 squat cleans and 2 push Jerks 135/952nd Min: 12 box jumps 24/203rd Min: 14 overhead step lunges with plate 45/25

.03.17.20 Tuesday

10 person limit per class Strength: Power Cleans WOD AMRAP in 17 Mins5 power cleans 135/95 (games style)10 T2B20 sit-ups400 m row/run

03.16.20 Monday

Strength: Back Squats WOD AGOQ 20.3 100 Alt DB Snatches 50/3550 Cal row100 bar facing burpees 20 min cap

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