top of page
Search

Wednesday Jan 23rd WOD


Conditioning:

Partner WOD: Partners alternate rounds throughout Amraps

8-minute AMRAP: 3 pull ups

3 Deadlifts (225/185) (185/155)(155/115)

Rest 2 minute

8-minute AMRAP: 4 Slam Balls 4 Push Press (135/95) (125/85)

Rest 2 minute

8-minute AMRAP: 5 KBS (70/55)(55/35) 5 HSPU

(its a heat wave!!!!!!!!!!!)

Buy out (optional)

1 mile run (scale split the run)


32 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