top of page
Search

Sept 28th WOD


Skill/Open Gym

Conditioning: with a 30min Running Clock.

Min 0-10 (for  time)

200 m. Farmers carry (#55/35)

20 Kb burpee (must stand w/ bells)

20 alt. Hang kb or DB snatch

**2 rounds**

MIN 10-20 (EMOM)

5 T2B

10 air squats

Min 20-30 (for time)

4 pinch grip plate walks (up and back in gym w/ #25/10. Thumbs not allowed)

20 OH plate lunges (45/25)

20 box jumps

**2 rounds**


35 views0 comments

Recent Posts

See All

Saturday July 20th WOD

Reminder: There is NO 9:15 or 10:30 am class. 8am OPEN GYM ONLY Conditioning : 30 min partner AMRAP, 400m run, partners running together 12 burpees box jump overs 24/20 in 20 Power Cleans (135/95)(12

FRIDAY JULY 19TH

REMINDER: THERE IS ONLY 8AM OPEN GYM CLASS ON SATURDAY. THERE IS NO 9:15 OR 10:30 STRENGTH: 12MIN EMOM 1 POWER CLEAN 2 FRONT SQUATS 1 PUSH JERK (INCREASE WEIGHT EACH ROUND) CORE: 3 SETS 12 SUPERMANS V

Thursday July 18th WOD

REMINDER: 4:30 IS OPEN GYM. NO 6PM OR 7:15 CLASS WARM UP: 2 ROUNDS 200 M RUN 12 SQUATS 10 PUSH UPS 10 KBS 10 RING ROW STRENGTH:  Bench Press 1. DB Bench Press 5sets x 8reps 2. DB Rows 5x8 SUPERSET: BI

bottom of page