by Derek | Jul 3, 2020 | Uncategorized
Lifestyle (Barbell Free) Every 2 min x 5 sets 8 DB Power Clean & Jerks + 30-45s Plank hold Choose from WODs below Performance Every 2 min x 5 sets 3 Power Clean and Jerks 20 min AMRAP with a partner 15 Thrusters (35/25kg) or use DB’s 15 Pull-ups or Banded or Ring...
by Derek | Jul 2, 2020 | Uncategorized
Lifestyle (Barbell Free) & Performance Every 2:30 x 5 sets Deadlfits 3, 6, 9, 12, 15 reps *Or do Double KB/DB Deadlifts with last rep holding for 30s at top For time (15 min CAP) 21 – 18 – 15 – 12 – 9 – 6 – 3 reps of Cal Row KBS (50/35#)...
by Derek | Jul 1, 2020 | Uncategorized
Lifestyle (Barbell Free) Every 2 min for 5 sets 5 Alt. DB Snatch + 5 Goblet Squats + 5 Ring Rows (pull-ups) + 5 Push-ups (ring dips) 3 rounds (20 min CAP) 800m Run 160 Single Skips 21 DB S2OH Performance Every 2 min for 5 sets 1 Squat Snatch + 3-5 Muscle-up (Bar or...
by Derek | Jun 30, 2020 | Uncategorized
All regularly scheduled classes are cancelled. Team WOD 10am.
by Derek | Jun 29, 2020 | Uncategorized
Lifestyle (Barbell Free) Every 2 min for 7 sets 8 KBS + 4/side KB Jerk 15 min AMRAP 20 Slamballs 20 Squats with Slamballs *Every 2 min complete 15 Sit-ups Performance Every 2 min for 7 sets 1 Hang Power Clean & Jerk + Power Clean & Jerk 50 Power Cleans for...
by Derek | Jun 28, 2020 | Uncategorized
Lifestyle (Barbell Free) Every 2 min x 5 sets 10 Goblet Squats + 10 Air Squats WOD Below but use DB’s Performance Every 2 min x 5 sets 5 Front Squats 3 min AMRAP 21/15 Cal Row 21 Lateral Barbell Burpees Max Front Squats in remaining time (30/25kg) 3 min rest 3 min...
