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July 31st WOD


Today starts the first day of our "Girls Workout Challenge" The goal is to do the workouts RX to get the points for the challenge! We are also starting a new strength cycle focusing on upper body so we will be benching and pressing 2x per week for the month of August.

Strength: Bench Press (90% of 1RM)

1x10 @ 60%

1x8 @ 70%

1x6 @ 75%

1x4 @ 80%

Strict Press: (90% of 1RM)

4x5 @ 70%

Conditioning: "Nasty Girls" (12min cap)

3 rounds for time of:

50 Air Squats

7 Muscle Ups (Scale C2B Pull Ups/ Kipping Pull ups, Band Pull up, Ring ROws)

10 Hang Power Cleans, 135/95 lbs


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Saturday March 2nd

30min Amrap 120 Hang Clean and Jerks (115/75)(95/65) 100/80 cal row 60 Stiff Leg DL (115/75)(95/65) 40 DB Box steps overs (45/25)(40/20) 20 T2B 200 Dubs

Friday March 1st WOD

We will be doing the 24.1 Open Wod on Monday! Strength: 10min EMOM 1 Deadlift 2 Hang Power Cleans 3 Push Jerks Conditioning: 2 7min AMRAPs 7min AMRAP: 5 Pull ups 7 Hang Power Cleans 9 Push ups Rest 2

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