Daily WOD

5:30am/8:30am/3:30pm/4:30pm/5:30pm

FOR TIME
50 Burpees
Into
8 ROUNDS
5 Handstand Push Ups
7 Back Squats 135/95
Into
50 Burpees

POST WORKOUT
400m Carry *Choose weights that you can hang on to for the entire 400m

SCRATCH THE CLASS TIME CHANGES! WE ARE KEEPING THINGS THE SAME 3:30pm/4:30pm/5:30pm

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

STRENGTH
EVERY 2:00 x 6 SETS
1 High Hang Power Clean
+
2 Hang Power Cleans
Choose a working weight Light-Moderate, Clean technique


AMRAP x 15 MINUTES
15/12 Calorie Bike
15 DB Hang Power Cleans 50/35
60 Double Unders

STARTING NEXT WEEK *Monday Aug. 15 Afternoon/Evening Class Times Will Change to 4:00/5:00/6:00pm

5:30am/8:30am/3:30pm/4:30pm/5:30pm


FOR TIME
1000/800m Row
60 Wall Balls 20/14
50 Toes to Bar
40 MB Step Ups *same MB Hold at or above waist
500/400m Row
30 Wall Balls
25 Toes to Bar
20 MB Step Ups
1000/800m Row

POST WORKOUT
Run 1 Mile

CLOSED

CLOSED

5:30am/8:30am/4:30pm/5:30pm

STRENGTH
EVERY 1:30 x 6 SETS
1 Snatch High Pull
+
1 Hang Power Snatch
+
1 Power Snatch
*Start Lt-Mod Build to Mod-Hvy


AMRAP x 15 MINUTES
1 Power Snatch 155/105 *Add 1 rep after every round
15 Box Jumps 24/20
100m Run

↑ Top of Page