Please stay tuned to social media for any class cancellations due to inclement weather.
Strength: Bench Press
1x 10 @ 60 %
1x8 @ 65
1x8 @ 70
1x8 @ 75
Bicep Curls 3x10
Tricep Ext 3x10
Double DB Rows 3x10
Conditioning: 14min EMOM
Odd: 10 Thrusters (95/65) (so start at minute 1)
Even: 20 KBS (55/35)
Strength: Back Squats 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 1x10 @55-60% Conditioning: 8 rounds 4 Toes to Bar 8 Deadlifts (185/155)(165/135) 16 Alternating DB lunges (45/25)(40/20)
Strength: Find a 1RM Push Press 4 Rounds 12 Burpees 10 Hang Cleans & Jerks (125/85)(115/75) 50 Dubs 12 Pull ups
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