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Monday, 3-9-20
10 Min EMOM3 Front Squats @ 70% Partner Wod 50-40-30-20-10DB Thrusters 50/35Burpee Pullups
Friday, 1-13-12
“Kelly” 5 RFT 400m Run 30 Box Jumps 24/20 30 Wall Balls 20/14 Appropriate attire for outdoor run. Make an effort to complete warm-up :10 past the hour. Kelly is a tough girl!!!!
Friday, 2-6-15
5AM class today! Open WOD 14.4 14 Min AMRAP 60 Cal Row 50 T2B 40 Wall Balls 20/14 30 Cleans 135/95 20 M/U’s Strength: 5 X 3 Box Squats Between 83-93% of 1RM
9/7/11, Wednesday
Strenght/Skill – Bench Press 5-5-3-3-2 30 min AMRAP 3 – Deadlifts 225/155 6 – Burpee Pull-ups 9 – KB Swings 200m – Run
Thursday, 11-8-18
Muscle up Skill Work for 20 min 15 min AMRAP 50 ‘ Farmers Carry 53/35 25 Med ball Twists 15 DB Snatch 50/35 10 Push up Shoulder taps
Monday, 3-6-17
Strength: 12 min EMOM Min 1: 1 strict Press Min 2: 3 Push Presses @ 90% of your strict Press 21-15-9 PUSH PRESS 115#/75# BURPEE BOX JUMPS 24″/20″