Reminder! Monday’s Beginner WOD is the same WOD as Sunday’s Beginner WOD. Please read the Beginners WOD Programming Note if you missed the update. A. Back Squat 5×2 B. Good Morning 3×10
Workout of the Day
“Fight Gone Bad!” Three rounds for reps of: Wallballs (20/14) Hang Power Clean (75/53) Box Jumps (24/20) Push Press (75/53) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or… Read more »
The next Endurance classes are Wednesday, September 24th.
“Bull-ish” Two rounds for time of: 150 Double Unders 50 Wall Balls (20/14) 30 pull ups 1 mile run
Warm up B Part A. High Hang Squat Clean Thruster +2 Thrusters: Work up to a heavy set. Part B. Squat Clean+2 Front Squats Start with Squat Cleans from where you left off with the thruster complex….work up to heaviest set… Read more »
15 minute AMRAP: 250 meter row 25 push ups NOTE: The next Endurance classes are Wednesday, September 24th.
3 minute AMRAP: 20 American Kettlebell Swings (24/16) 40 Sit Ups 60 Russian Kettlebell Swings (24/16) 80 Double Unders Rest 3 Minutes 6 Minute AMRAP: 20 American Kettlebell Swings (24/16) 40 Sit Ups 60 Russian Kettlebell Swings (24/16) 80 Double… Read more »
A. Floor Press 5×5 B. 8 Minute Ladder AMRAP: 3,6,9,12,15,… Deadlifts (60-70% of 1RM) Push Ups
A. Bench Press 5×3 B. Barbell Row 5×3
Warm up A (25 minutes to complete) Part A. Build up to a heavy Split Jerk (not a 1 RM) Part B. 3 sets: AMRAP Ring Rows, rest 2 minutes Part C1. Romanian Deadlifts 4×6-8 (31×1 tempo) Part C2. Bulgarian… Read more »