Friyay 04/23

Oly class #3 tonight - friendly reminder for those in this class

Morning wodders- we suggest bundling up and maybe keeping a pair of gloves in your gym bag just incase. Tomorrow looks to be a bit chilly between 5-6am on that farmers carry.

Strength- 1 Set

• 400m Double KB Farmers Carry

• Goal: carry to light post before having to rest

WOD- 10 min AMRAP

• 10 Box Jump Over (24/20)

• 10 Hang Squat Snatch (95/65)

Thursday 04/22

Most may have noticed already, but for those who haven’t we recently added 2 Bella Bars to our queue! Sorry fellas… these are meant for the ladies!! They are 35lbs and have a significantly thinner diameter grip.
As opposed to our 15lb training bars that can only hold up to 85lbs total, these Bella Bars act as if they are like the good old 45s!
As always please take care of the equipment as if it were your own. Try not to let the empty bars fall to the ground when warming up and changing weight on and off the bars, guide it to the floor, thank you!!

Body Armor- 4RNFT

• 6 Tempo Push Ups (:05 down :05 up)

• :30 Hollow Hold

WOD- 5RFT

• 250m/200m Row

• 20 ft. Handstand walk

• 25 Sit ups

Wednesday 04/21

Strength- OTM x 10

• 2 Power Cleans

• build based off feel

WOD- For Time (2:00 on 1:00 rest until completion)

• 30/24 Cal Row

• 30 Power Cleans (115/85)

• 30/24 Cal Row

• 30 Front Squats

• 30/24 Cal Row

• 30 Squat Cleans

Tuesday 04/20

Body Armor - 3 RNFT

• :30 Ring Support Hold (mod to push up plank)

• :30 Dead hang

• :30 Superman Hold

WOD- For Time

27-21-15-9

• C2B pull ups

• Push Jerks (135/95)

• 400m Run

Monday 04/19

Strength- Every 2:00 x 5

• 5 Back Squats

• Build to a heavy set

WOD- 5 RFT (25:00 Cap)

• 25 ft. DB Front Rack lunge (50/35)

• 25 Wallballs

• 25 ft. DB Front Rack lunge

• 10 DB Devils Press (5 ea. side)