Wednesday 06/14
Strength- Every 2:00 x 8 Sets
2-2-2-2-1-1-1-1 Deadlift
Build to a heavy single
WOD- 3RFT
100-75-50 DU
50-40-30 Wallballs (20/14)
20-15-10 Deadlifts (225/155)(275/185)(315/205)
Tuesday 06/13
Strength- Every 2:00 x 6 Sets
3 Bench Press
Build based off feel
WOD- For Time (Partition as needed)
200/160 Cal Row
100 T2B
100 Box Jump Overs (24/20)
Monday 06/12
Reminder that this Sunday for Father’s Day we will only be open for our 8am class. There will be no Open Gym.
Strength- OTM x 8 mins
1 Hang Power Clean +
1 Low Hang Power Clean +
1 Front Squat
WOD- 12 min AMRAP
200m Run
3 Hang Power Cleans (155/105)
4 Front Squats
Friday 06/09
A few photos we had from Murph are posted on our Facebook page. Check them out!
Strength Day
Part 1 : OTM x 12 mins
Even = 2 Front Squats
Odd = 4 Back Squats
Based off 75% of FS 1 RM
Part 2: Every 90s x 10 Sets
1-5 = 1 Hang Snatch + 1 Snatch
6-10 = 1 Snatch
Thursday 06/08
WOD- 5RFT
35 Sit ups
3 Rope Climbs
25/20 Cal Row
20 DB Snatch (50/35)