top of page
Search

Tuesday July 2nd WOD


4th of July Holiday Schedule.

WED July 3rd:

NO 8pm Conditioning class

Thursday July 4th:

9:30 am class only

Friday July 5th:

6am Open Gym, 9:30 am Class only.

NO Open GYM

Saturday: Regular schedule.

Warm up:

6 minutes: 50 Dubs 10 scap push ups 10 KB sdhp 10 lunges 10/10 single-leg deadlifts 5 strict pull ups

Strength: Alternating “On the Minute” x 12 (6 Rounds) Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats Barbell – 65% of 3-Rep Back Squat on *both* lifts. Conditioning 15 minute AMRAP 100 double unders 10 Pull Ups 20 DB step overs (2 – 50/35) (35/25)

10 pistols (scale with 1 legged squats to box)


43 views0 comments

Recent Posts

See All

MONDAY APRIL 15TH WOD

STRENGTH: PUSH PRESS: FIND A 3 REP MAX CONDITIONING: 5 Rounds 15 Push Press(125/85) (115/75) 10 Box Jump Overs (24/20) 5 Pull ups

Saturday April 13th WOD

Partner WOD: For time: Buy-in: 1200m row (split) Then, 20 rounds of: 10 KBS (70/55) 8 Back Squats 135/95 lbs, 6 Alt DB Snatches (50/35) 4 Toes to bars Then, buy-out: 1200m row (split) Partners will al

Friday April 12th WOD

Strength: 10min Emom 1 Power Snatch 1 Hang Power Snatch 2 OHS Conditioning: 5 rounds 50 Dubs 5 Pull ups 5 T2B 30 Air Squats

bottom of page