top of page

Friday Sept 13th WOD

Remidner: There is NO 9:30 class on FRiday Sept 13th or Monday Sept 16th. ALL OTHER Classes are scheduled as normal.


8min AMRAP: Gymnastics WORK 1 Strict Handstand Push-up (or Kipping if dont have strict) (scale with GOOD FORM PUSH UPS) 1 Strict Pull-up (or Kipping if don't have strict) 2 Strict Handstand Push-up 2 Strict Pull-ups 3 Strict Handstand Push-up 3 Strict Pull-ups ... Continue to add (1) rep to each movement until the 10min is up. (THIS IS NOT AN will work for the entire 8 min

Conditioning: 12 Min AMRAP

7 Power Snatches (115/80) (95/65)

12 OHS

7 Burpees over Barbell

13 views0 comments

Recent Posts

See All

Saturday 4/20 Wod

Partner WOD: 30min Amrap Buy in: 4000/2000 m row Then in remaining time Amrap of: 40 Weighted Sit ups (45/25) 20 Deadlifts (225/155)(185/135) 40 Single-Arm Dumbbell Snatches (50/35)(45-25) 40 Single-A

Friday April 19th Wod

Happy early 29th 4/20 Birthday wod to More Weight Kate!!! Strength: 10min EMOM 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 Rounds 20 Dubs 20 Wall Balls (20/14) 20

Thursday April 18th WOD

Strength: Bench Press 2x5 @ 65% 3x5 @ 70% 1x15 @50-55% Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: "Death By...Pull Ups & Deadlifts Minute 1: 1 Pull Ups/2 Ring Rows (you will double the amount of

bottom of page