Wednesday 08/19
Reminder tonight there will be NO 6:30pm class. All other classes will be on.
WOD - For Time
800m Run
40 Pull Ups
40 Burpees
800m Run
40 T2B
40 Push Press (95/65)
800m Run
Tuesday 08/18
Tomorrow - Wednesday 08/19- NO 6:30pm class. We apologize for any inconvenience, august has been a super busy month for us !
Strength - Every 90s x 7 Sets
1 Power Clean + 1 Hang Power Clean
Build based off feel
WOD - 12 min AMRAP
6 Hang Power Cleans (115/85)
12 Sit Ups
18 Wallballs (20/14)
Monday 08/17
Body Armor - 4RNFT
:30 Double KB Front rack hold
15 Seated banded rows
10 leg lifts over KB ea leg
WOD- OTM x 6 Rounds
15/12 Cal Row
2 Rope Climbs
Max Burpee Box Jumps (24/20)
Rest
Friday 08/14
Strength Day
Part 1 - Every 2:00
7 x 5 Back Squats
@ 70% of 1RM
Part 2 - OTM x 10 Sets
1 Clean & Jerk
Build based off feel
Thursday 08/13
Strength - Every 2:00 x 5 Sets
5 Bench Press
WOD - 5 RFT
50-40-30-20-10
DU
Sit Ups
5-4-3-2-1 Ring MU (3x dips)