Monday: WOD: 10 Min to find Heavy Single Front Squat rest 2 min then: 3-6-9-12-15… and so on of OHS 30 DU after each set 10 MIN AMRAP Tuesday: WOD: 10 Min to find Heavy Single Bench Press rest 2 min then: Buy In: 30/24 Calorie Row 42-30-18 Walls Balls; MB Situps Cash Out: 30/24 …
Monday: WOD: 300 M Row 15 Thrusters 100 Double Unders 15 Thrusters 300 M Row 2 Rounds each for time rest 5 min between each round Tuesday: WOD: 5 Min on; 1 min off Row Ski Run Wednesday: WOD: 20 Alt. DB Snatch 10 Burpees over DB 20 TTB 5 Sets- Rest 2 min Between …
Monday: WOD: 15 Burpees to the bar 400 M Run 15 Burpees to the bar 5 Rounds each for time – Rest 3 min between each round Tuesday: WOD: 8 Sets – 1 every 3 min 15/12 Calorie Ski rest 45 Seconds 12/10 Calorie Bike rest remainder of the 3 min Score is time each …
9 AM ONLY MONDAY Monday: WOD: “4th of July 1776” Teams of 3: Complete 1776 reps (no more than 200 of any movement, must do at least 10 reps of every movement Kettlebell swings (50/35), Air squats, Push ups, burpees, pull ups, sit ups, row for cals, double unders, wall balls (20/14), slam ball (30/20), …
Monday: WOD: 10 OHS 15 MB Situps 10 OHS 15 TTB 10 OHS 3 rounds each for time rest 1:1 Tuesday: WOD: 10 MIN EMOM: 1 Squat Snatch (75%) rest 2 min then: 21-15-9 Deadlifts Box Jumps for time Wednesday: WOD: 10 Min EMOM: 1 Squat Clean (75%) rest 2 min then: 18/14 Ski 18 …
Monday: WOD: 8 Min AMRAP 3.6.9.12… and so on of Double DB Push Press after each round do 10 Box Jump Overs rest 5 min 8 Min AMRAP 3.6.9.12 and so on of Box Jump Overs after each round do 10 Double DB Push Press score is reps Tuesday: WOD: 3 Sets of 1 Power …
Monday: WOD: 5 Sets of 2 Min AMRAP 12 BBJO then max TTB in remaining time score is total TTB Tuesday: WOD: 12 Min: 3 Sets of 1 Snatch (85%) 3 Sets of 1 Snatch Grip DL (100%) rest 2 min then: 15/12 Calorie Row 10 KBS 5 Strict HSPU 15 MIN AMRAP Wednesday: WOD: …
Monday: WOD: 15/12 Calorie Ski 12 Bar Facing Burpees 12 Squat Clean Thrusters 3 Round Each for Time Rest 1:1 between each round Tuesday: WOD: 3 Sets of 2 Power Snatch (75%) 3 Sets of 2 OHS (70-80%) rest 2 min then: 8 KBS 8 Box Jump Overs 8 Min AMRAP Wednesday: WOD: 3 Sets …
MONDAY: Memorial Day- 1 Class ONLY- 9 AM- we will have several options for Murph- Monday: WOD: Murph-no vest 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run for time Tuesday: WOD: 50-40-30-20-10 Calorie Row (guys) 40-32-24-16-8 Calorie Row (ladies) for total time (rest 1 min between ea round) …
Monday: WOD: 12 min: 3×3 Squat Snatch (6 min-70% of single heavy 3×3 OHS (6 min- 70-80% of single heavy squat snatch) rest 2 min then: 100 Double Unders 25 Situps 15 KBS 3 Sets- each for time Tuesday: WOD: 12 Min: 3×3 Squat Cleans (6 min-65-75% of single heavy) 3×3 Clean Grip DL (6 …