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Saturday, February 9 2019

SWEAT: EMOM 5 x 2 (Max Reps)
Min 1: DB Floor Press
Min 2: Pull-ups
Min 3: Push-ups
Min 4: Sit-ups
Min 5: 15/12 Cal Bike or 20/18 Row

 Rest 2 minutes

EMOM 5 x 2 (Max Reps)
Min 1: Renegade Rows (Right side)
Min 2: Renegade Rows (Left)
Min 3: DB Push Press
Min 4: Sit-ups
Min 5: Min 5: 15/12 Cal Bike or 20/18 Row

EMOM 5 x 2 (Max Reps)
Min 1: Toes to Bar
Min 2: Wall Balls Sit-ups
Min 3: Sit-ups
Min 4: Russian Twist
Min 5: Min 5: 15/12 Cal Bike or 20/18 Row

 

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Thursday, February 7 2019

     All cubbies in the front entrance and bathrooms must be cleaned out by Friday. Any unclaimed items will be donated.  

 Strength: Back Squat
4 Sets of 2 reps @ 80%  + 20-40lbs

WOD: For Time
25 Shoulder to Overhead 135/95
50 Back Squats 135/95
100 KB Swings 53/35
200 Double-Unders

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Friday, January 25 2019

 Strength: Front Squat
Set 1: 15 reps @ 40%
Set 2: 15 reps @ 50%
Set 3: 15 reps @ 50%

WOD: Against a 3 minute running clock for 3 sets.
500m Row
Max Muscle-ups

 *Scaled to max Ring Dips

                 Rest 3 minutes between rounds

                 

                    

 

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Wednesday, January 23 2019

Strength: E2MOM 20
1 Clean + Jerk
Build over 10 sets

WOD: 2RFT
50 Push Jerks
25 Toes to Bar
*EMOM 4 Burpees

 *Start with burpees

*You must pause at the top of the jerk and show control before lowering the barbell. You must complete all 50 jerks before moving onto the toes to bar.

*Repeat from Wednesday, December 19 2018