Strength: Overhead Squat or Front Squat
4-4-2-2-1-1
WOD: 5 Rounds
6 Power Clean and Jerk 135/95
8 Push-ups
10 Burpee Box Jump Over 24/20...
Read More
Wedneday, February 13th
With the storm coming, please pay attention to here and the facebook group before you make the trip in the morning!
Strength: Front Squat
5-4-3-2-1
Try to make the set of 1 rep a max effort PR attempt!
WOD: 3 Rounds, 3:00 AMRAP w/ 1:00 REST
Round 1
3 Pull-ups
5 STOH 115/75
…increase by 3 Pull-ups each set
Round 2
3 Toes to Bar
5...
Read More
Tuesday, February 12th
Strength: Bentover Row & Push Ups
EMOM 8
1 - 6-10 Bentover Barbell Rows
2 - Max Effort Push ups.
All about quality here, slow on the push ups, perfect reps. Same with the rows.
WOD: 3 Rounds
30 Air Squats
50 Double Unders
8 Deadlift 225/155...
Read More
Monday, February 11th
Strength: Barbell Complex
EMOM 10m : 1 Power Clean + 2 Thrusters + 1 Squat Clean
Chipper WOD: For Time
Row 1000m/AB 50 cal men, 45 Cal women (not that anyone will actually use the bike, lol)
30 Broad Jump 6/4'
30 Front Squat 115/75
30 Burpees...
Read More