Wednesday 09/04
Strength - OTM x 9 Sets
3 Tap+go Power Cleans x 3 Sets @ 65-70%
2 Tap+go Power Cleans x 3 Sets @ 75-80%
1 Power Clean x 3 Sets @ 85+%
WOD - For Time
Buy in - 50 Cal Row
8 RFT
12 Push Ups
5 Power Cleans (155/105)
Tuesday 09/03
We hope everyone had a great holiday weekend !
This week our 7am classes will be back to normal on Tuesdays, Wednesdays, and Thursdays.
WOD - “Kelly” 5RFT
400m Run
30 Box Jumps (24/20)
30 Wallballs (20/14)
Friday 08/30
Reminders
Today (Friday 08/30) - this will be the last Friday with a 7am class for the summer. 7am will still be held Tues. Wed. and Thurs.
Labor Day (Monday 09/02) we will be open for an 8am class only.
Strength Day
Part 1 - Every 2:00
5x5 Back Squat
@ 70-75% of 1RM
Part 2 - Every 90 x 12 Sets
Sets 1-6 = 1 Clean +2 Jerks
Sets 7-12 = 1 Clean + Jerk
Thursday 08/29
Body Armor - 4RNFT
100m Reverse sled drag
2 Rope Climbs
1:00 Plank hold
WOD - 3RFT
500m Row
400m Run
Wednesday 08/28
Strength - Alt OTM x 12 mins
“X” Strict Pull Ups
1 Power clean + 2 Front Squats (build)
WOD - 7 RFT
7 Power Cleans (135/95)
7 Front Squats
200m Run