Search

March 17th WOD


Strength: Back Squat

5x60%

5x65%

5x70%

5x70%

Happy St Pattys day!!!!!!!! Dont forget to wear your green shirt!!

Conditioning:

Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225 lb. 55 wall-ball shots, 20-lb. ball to 10-ft. target 55-calorie row 55 handstand push-ups

or

FIGHT GONE IRISH

Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) KBS (55/35) Box Jump, 20" box Push-press, 75 pounds/45

DUBS


14 views

Recent Posts

See All

Tuesday Sept 29th

Strength: Squat EMOM cycle is back! We will be doing this EMOM weekly for a few weeks 12min EMOM Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats Barbell - 60% of 3-Rep Back Squat (% will g

Monday Sept 28th WOD

Strength: Press 5x4 @ 80% of 1 RM Conditioing: Every 2 Min for 7 Rounds (14 Min) 6 Devil Press (40/25) 8 Toes to Bar Max Reps Air Squats RX Men: 40# DBs RX Women: 25# DBs RX+ Men/Women: 8 Devil Press

Friday Sept 25th WOD

Strength: 9min EMOM: 1 Power Clean 2 Hang Power Cleans 1 Push Press Conditioning: 16 Min AMRAP Cash in: 200m Farmers Carry (50/35)(40/25) 9 t2b 26 Dubs 9 Push Press (135/85)(115/75) 26 Shoulder Taps C

SMALL GROUP TRAININGPERSONAL TRAININGATHLETIC PERFORMANCE TRAINING

NUTRITION CONSULTAIONCLASS MEMBERSHIPS