LIFT: Front squat – 5 x 2 WOD: 5 Rounds 2 Rope climb 10 Pendlay Row @ 135/95 20 DB Snatch (alt.) @ 50/40 30... Read More
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SKILL: Seated Sled pull WOD: Partner Karen – 150 Wall Ball for time A) One partner working on wall balls @ 20/14 B) One partner... Read More
LIFT: Bench Press – 3 x 5 WOD: Partner AMRAP in 10 Partner A performs a 50 foot walking OH lunge @ 45/25 while Partner... Read More
LIFT: Deadlift – 5RM WOD: Tabata…. Row for calories Double under’s squat thrusts
SKILL: Handstand and Handstand walks WOD: For time…. 30 Push press @ 135/95 30 Front Squat @ 115/75 30 Power clean @ 95/65
LIFT: Press – 5 x 3 WOD: 5x 3 Deadlift @ 275/185 6 Ring dips 9 Box Jumps @ 30/24
LIFT: Back Squat – 3 x 5 WOD: AMRAP in 9 3 OH Squat @ 135/95 6 T2B 9 KB Swings @ 32/24 kg
Happy Halloween!! Deadlift – 5 RM “The Ghost” 6 Rounds 1 min. Row for calories 1 min. burpees 1 min. Double under’s