Wednesday 09/03
Strength - OTM x 10 mins
1 Power Clean
Begin ~ 70% and build based off feel
WOD - 12 min AMRAP
6 Power Cleans (155/105)
12 HSPU
Tuesday 09/02
Hope everyone had a great holiday weekend!
Now that the summer season is coming to an end we will NOT have the additional 7am class on Fridays. All other classes will be on as usual.
WOD - 30 min AMRAP
Max cal row/ski/bike
Every 5:00 switch movements
0:00 & 15:00 = 150 DU
5:00 & 20:00 = 50 Wallballs (20/14)
10:00 & 25:00 = 30 C2B
Friday 08/29
Strength Day
Part 1 - Every 2:30
6 x 6 Back Squats
@ 60-65% of 1RM
Part 2 - Clean & Jerk
OTM x 6 Sets - 1
Every 90s x 5 Sets - 1
Build to a heavy single
Thursday 08/28
Reminder that this Monday we will have an 8am class only.
Body Armor - 4RNFT
:30 Superman hold
25 Plate Russian twists
10 Good mornings
8-12 Strict pull ups
WOD - 12 min AMRAP
12 T2B
6 Deadlifts (225/155)
12 Push ups
Wednesday 08/27
Monday - 09/01 - Labor Day - 8:00am class only
Strength - Every 2:00 x 6 Sets
3-3-3-2-2-2 Front Squats
Begin ~ 60-65% and build
WOD - 4 RFT
400m Run
20 Alt DB Snatch (50/35)
50 DU