top of page
Search

Thursday April 7th WOD

Strength: Clean and Jerk/Split Jerk

  • Warm up: 3 sets of 2 Reps

  • Work to a heavy Single Clean & Jerk/Split Jerk


Conditioning: 12 Min Amrap 18 Kbs (70/55)(55/35) 1-2-3-4-5-6-7-8 Push ups

Pull ups

HSPU/Kneel & Press

"Each Round starts with 18kbs then round one is 1 push up, 1 pull up, 1 HSPU. Round 2 is 18kbs, then 2 push ups, 2 pull ups, 2 hspu etc etc

RX: DO strict pull ups and strict HSPU as long as possible


47 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

Comments


bottom of page