Search

Tuesday May 7th WOD


Reminder!! This week is Bring a Friend week! If you know anyone that would love to try out a class, bring them on in! One Time Special Pricing offered for all friends that come in!

Strength: Front Squat

Part A: Find a 3RM

Part B: Perform 20 Rep Back squat using 75% of 3RM

Conditioning: THEY ARE BACK!

A lungster is:

Reverse Lunge Right

Revers Lunge Left

Thruster = 1 Rep!

10 Lungesters (115/75)(95/65) 7 Pull Ups 9 Lungesters 7 Pull Ups 8 Lungesters 7 Pull Ups 7 Lungesters 7 Pull Ups 6 Lungesters 7 Pull Ups 5 Lungesters 7 Pull Ups 4 Lungesters 7 Pull Ups 3 Lungesters 7 Pull Ups 2 Lungesters 7 Pull Ups 1 Lungester (No Pull Ups after final Lungester)

Pull ups are always 7 reps


50 views0 comments

Recent Posts

See All

Tuesday July 27th WOD

Strength: Front Squat 4x5 @ 80 % Conditioning: 4 Rounds 12 DB Dead Lifts (55/35) 6 Barbell Lunge + Squat Rx (95/65) 12 Box Jumps *Rest 1 Minute Between Rounds RX + Weight ranges: Men: 115-135# Women:

Monday July 26th WOD

Strength: Press 4x5 @ 80% Conditioning: 17min Amrap 6 HSPU 12 Power Snatches (115/75)(95/65 24 Air Squats

Friday June 23rd WOD

Strength: 10min to work on 2 touch and go Power Clean or Squat Cleans *go at own pace. Work on form and increase weight each set if possible Conditioning: (20min Cap) 15 Squat Cleans (135/95)(115/85)(