Partner WOD
For time: Filthy 100 40 min CAP
100 Box jump, 24 inch box
100 Jumping pull-ups
100 Kettlebell swings, 1 pood
Walking Lunge, 100 steps
100 Knees to elbows
100 Push press, 45 pounds
100 Back extensions
100 Wall ball shots, 20 pound ball
100 Burpees
100 Double unders
Strength/Skill – Squat Clean Thruster 5-5-5-5 For time: 50 Wall ball shots, 20 pound ball 25 Toes-to-bar 40 Wall ball shots, 20 pound ball 20 Toes-to-bar 30 Wall ball shots, 20 pound ball 15 Toes-to-bar 20 Wall ball shots, 20 pound ball 10 Toes-to-bar 10 Wall ball shots, 20 pound ball 5 Toes-to-bar
Back Squat 5×5 @ 60% It should be towards the lighter side. 5 RFT – 4 Sq. Clean 185/135 3 Push Jerks 185/135 2 Rope Climbs 2:1 *13 min Cap*
Strength:Back Squat – 3×4 @60% 3×3 @70% 2×3 @75% of 1RM For time: 25-20-15-10-5 C2B Pull Ups Push Press 95/65 Deadlift 95/65
WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. Strength: Pause Back Squat 5X3 increasing weight AMRAP 15: 12 Box Jumps (30/24″) 9…
“Fight Gone Bad!” TAG TEAM!! (A PARTNER WOD) Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you and your partner move from each of five stations after two minutes. One works while…
As of right now gym will be open at 4. If you plan on coming please come early, should it get bad, I might close early!! I will not cap class. Stay tuned for closings or delays. 30 Min to Complete: 6×1:00 L-R-C Plank 6×8 Single Leg Glute Bridge, each leg 6×10 Single…