Tuesday Jan 30th WOD

Reminder:!!! Saturday at 11am we are having a Nutrition Seminar with Dr. Tracey Greenwood!

Come workout at 9am on Saturday and stay for the seminar!

Strength: Front Squats:

3x3 @ 90%

Then 1 set of 20 reps unbroken. Lower the weight to about 50%

Conditioning: Re Test! WOD was done on Dec 19th. Compare times!

Conditioning: (20min Cap)

8 ROUNDS 16 FRONT RACK Alt LUNGES (135/95) ( 115/75) 16 BOX JUMP OVERS

(can lunge frontwards or backwards)

36 views0 comments

Recent Posts

See All

Friday June 25th WOD

Strength: 10min EMOM 1 Deadlift 1 Hang Power clean Shrug Pull 1 Hang Power clean * Increase weight as you go Conditioning: 25-20-15-10 Hang Power Cleans (135/95)(125/85)(115/75) 20-15-10-5 C2B Pull u

Thursday June 24th WOD

Strength: 1 RM Bench Press Conditioning: (16min total) 4 rounds of 3 Minute AMRAP's 9 Front Squats (115/75)(95/65) 6 Push Press Rest 1 Min after each 3 min amrap

Wednesday June 23rd WOD

Conditioning: "Pool Party Ready" 30min AMRAP: 200m Run together 50 Sit ups 22 Push Press (135/95)(125/85)(115/75) 22 Pull ups 200m Run together 50 Sit ups 20 Hang Power Cleans (135/95)(125/85)(115/75)