In a 3 person team complete
6 RFT-
10 single arm DB OHS 50/35 (5 each arm)
20 HSPU 2:1
30 DB Deadlifts 50/35
40/30 Cal Row
*1 person works at a time*
**2 KB’s 53/35 must be held during the wod while one person works. 1 person may hold both KB’s if wanted**
Next Friday the 22nd, join us as we celebrate Britt and Jon’s upcoming wedding @ Brewology!!! Next Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! Back Squat – 2×3 @70% 2×2@…
Strength: 3-Position Power: Snatch Power, Hang Floor work up to a heavy complex EMOM 15 Min 1 – 5 Power Snatch @ 75% Min 2 – 50 Mountain Climbers Min 3 – 20 Weighted Ab-mat Sit-Ups 35/25
5AM classes start today!!! Strength/Skill – 2 Front Squat + 1 Push Jerk x 5. 75 – 85% of your 1 RM. Look in your folders. 3 R.F.T. 30 Hang Cleans – 73/115 20 Burpees over the Bar 10 Box Jumps – 24/30 5 Muscle-ups
25 min to complete: 4×8 Banded hamstring curls 4×8 DB Front Raises (8 each arm) 4×12 sing leg weighted glute bridges (12 each leg) 4×8 Seated DB lat raises (8 each arm) 4 Plank Circles “Karen” 150 Wallballs 20/14 *15 min Cap*
Painters Saturday night …9PM dancing!!! Every 1:30 for 6 sets (9min) 2 tempo back squat + 2 back squat @ 60-80% 1 RM *tempo is: 3 second down, 2 second hold at bottom, explode up, 1 second pause at top* With a partner : 22 min AMRAP 12 SA DB C&J 50/35 (6 R…
Warm up – Three rounds 10 D.U.’s 20 Lunges Shuttle run W.O.D. Complete as many rounds as possible in 20 minutes of: Push press, 10 reps (115/65) 10 KB Swings (1.5/1.0) 10 Box jumps, 24/20