Thursday 09/24

September 23, 2020 by Domenique DeRosa

Reminder- this Friday only the 8 am class is pushed up to 7am

Accessory - 4 RNFT

10 DB Bench
10 DB Bent Over Row ea. side
5 Alt DB Curls
5 DB Curls
WOD- Alt OTM x 16
Even: 200m/175m Row
Odd: 18 Wallballs (20/14)

WednesdAy 09/23

September 22, 2020 by Domenique DeRosa

Strength- Every 2:30

6 x 6 Back Squats @ 70-75%

WOD- For Time

100 DU + 25 T2B
80 DU + 20 T2B
60 DU + 15 T2B
40 DU + 10 T2B
20 DU + 5 T2B

Tuesday 09/22

September 21, 2020 by Domenique DeRosa

Zenplanner was having some trouble with their system, hopefully it will be back up and running today! If you are having trouble signing into classes today because of this please come down anyway

This Friday only - 8am class moved up to 7am

Midline- 3 RNFT

1:00 Russian twists (45/25)
:45 Plank
:30 Handstand hold

Partner WOD- 6 Rounds Each - for time

15/12 Cal Row
8 Burpee Box Jump Overs (30/24)
Using your own equipment P1 completes a round while P2 rests- switch and repeat until you finish 6 rounds each

Monday 09/21

September 20, 2020 by Domenique DeRosa

WOD-

30 Squat Cleans (135/95)

Rest until 10:00

20 Squat Cleans (165/115)

Rest until 20:00

10 Squat Cleans (205/145)

8:00 cap on each part

Saturday 09/19

September 18, 2020 by Domenique DeRosa

WOD-

27-21-15

Shoulder to Overhead (95/65)

3-2-1

Rope Climbs

At the 16:00

21-15-9

S2OH (115/80)

3-2-1

Rope Climbs