/


Thursday, October 17 2019 

WOD: EMOM 27

1)Max Bench Press 185/95

2)60 Double-Unders

3)15 Barbell Rows 75/55

4)15 Front Squats 75/55

5)Max Bench Press 185/95

6)60 Double-unders 

7)15 Barbell Rows

8)15 Front Squats 

9)Rest 

The Bench Press should be challenging 5-6 reps each time. 

Accessory Work: 100 Russian Twists

/

Wednesday, October 16 2019 


WOD: Every 3 minutes for 30 minutes

10/7 Cal Bike or 8 Cal Row 

10 Toes to Bar 

Max Push Press x 40-50% 

(Goal is 5-10 reps per round) 


Accessory Work: Pick One 

1) HSPU Practice x 50 reps 

2)3 Rounds x 1 Minutes Plank 

3) For Time 

           50-40-30-20-10 

           Double-Unders 

Sit-ups 

/

Tuesday, October 8 2019 

WOD: For Time 

30 Cal Row, Bike, Ski

100 Double-unders 

30 Snatches 75/55

30 Cal Row, Bike, Ski

100 Double-unders 

30 Snatches 95/65

30 Cal Row, Bike, Ski

100 Double-unders 

30 Snatches 115/75

30 Cal Row, Bike, Ski

Time Cap: 25 minutes


Accessory Work: Not For Time 

10-9-8-7-6-5-4-3-2-1

Strict Pull-ups 

Strict HSPU 

/

Saturday, September 28 2019 

Make sure to sign up to class prior to arriving. 

SWEAT: In teams of 2, 35 minutes to complete…

3 Rounds 

30 Alt. DB Snatch 50/35

40 Wall Balls 20/14

30 DB Burpee Deadlifts 50/35 

800m Run (400m intervals) 

2 Rounds 

30 Alt. DB Snatch 50/35

40 Wall Balls 20/14

30 DB Burpee Deadlifts 50/35 

800m Run (400m intervals)

1 Round 

30 Alt. DB Snatch 50/35

40 Wall Balls 20/14

30 DB Burpee Deadlifts 50/35