Daily WOD

5:30am/8:30am/9:30am Open Gym/3:30pm/4:30pm/5:30pm


12 ROUNDS FOR TIME
6 Alt DB Snatch 50/35
30 Double Unders
100m Run

FINISHER
5 SETS (:20 ON/ :10 OFF)
DB Hammer Curls
DB Strict Press
DB Gun Hold
*Rest 30s between sets

5:30am/8:30am/9:30am Open Gym/3:30pm/4:30pm/5:30pm

STRENGTH
EVERY 1:30 x 6 SETS
1 Power Clean
+
2 Hang Power Cleans
*Start Light-Mod and Build

WORKOUT
AMRAP x 24 MINUTES
15/12 Calorie Bike
10 Burpee Over Bar
15/12 Calorie Bike
10 Hang Power Cleans 115/75
15/12 Calorie Bike
20 Alt Back Rack Lunges *same bar 115/75

7:30am Open Lifting/ 8:30am Group Class

Group Mash- Workout will be designed by group!

HAPPY BIRTHDAY TO YOU JAMES D!!

8:30am ONLY TODAY

PARTNER WORKOUT
In Teams of 2..
AMRAP x 22 MINUTES
22 Power Snatch 95/65
24 Handstand Push Ups
44/36 Calorie Bike
24 Burpees
One works, One rests
**After each completed round, Both Partners Run 400m

HAPPY BIRTHDAY TO KRYSTIN!!! (Yesterday Oppsies Friend Sorry..)

Today and Always I am Grateful, Thankful and Blessed to have you all in my life. Enjoy your day with your families!

NO MORNING CLASSES

4:30pm/5:30pm ONLY


3 ROUNDS FOR TIME
400m Run
25 Russian KB Swings 53/35
15 Toes to Bar
250/200m Row
15 American KB Swings
25 Sit Ups

POST WORKOUT
2-3 SETS *Weight should be heavy but goal is unbroken reps
12 DB Deadlifts
12 DB Floor Press

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