warm up, mobility and strength. then 20 Minute Amrap 10 sit ups 10 wall balls 10 burpees Wod starts with a 400 meter run Then every 5 minutes. run 400m. if you are at 5 wall balls and the clock hits 5 minutes, go run and come back in and continue where you left...Read More
Warm up Strength… 15 minutes to find your heavy squat clean. WOD 10,8,6,4,2 Kettle bell swings 55/35 hang cleans 135/75 front squats 135/75 Anytime during the wod complete 3 rope climbs.. sub 7 pull ups for each rope climb if you dont want to climb.Read More
Warm up Moblity Strength- Bench press WOD 12 min amrap Run 800M 150 Double Unders (scaled 300 singles or 150 jump ups to a plate) Snatch #95/65 (scaled= ground to overhead) Your score is the numbers of snatches you completed. Here is how it works. The clock starts and you run 800m, you come back...Read More
Warm up Mobility Stength— TBA WOD 15 min cap 10! pullups pushpress 135/95 10! means first round is 10 pull ups, 10 push press second is 9 pull ups, 9 push press then 8… 7…. 6… When you get to 1 ‘s start over from the bottom and go back up the ladder… no one...Read More
Sunday Funday Wod was a good one. Team Cindy. Partner 1 works on AMRAP of Cindy (5 pull ups, 10 push ups, 15 squats) while partner 2 ran from the gym to front parking lot, did 10 thrusters, then ran back and switched spots with partner 1. Great work everyone.Read More
GRACE 30 clean and jerks for time Go hard on this. If you’re not we comfortable with the clean and jerk we will work on it. There will be time left in class and we will have an alternate wod for you to do at that end. If your form is decent and you go...Read More
WOD for time 50 Kettlebell 35/55 10 sit ups 40 kettlebell 20 sit ups 30 kettlebell 30 situps 20 kettlebell 40 situps 10 kettlebells 50 sit upsRead More
