WOD Work up to a max of the following complex: 3 Front squats 1 split jerk. Then EMOM for 12 minutes: Even minutes – 1 round of complex @ 80%,… read more →
WOD For Time: 50 Calorie Row 40 Kettlebell Swings 53/35 30 Slamballs 25/20 20 Airsquats 10 Sandbag Carries + 1 Mystery Egg Depending on class size, you will start at… read more →
WOD In teams of two AMRAP: 4 Minutes max sled push 2/1 plates, 2 Minutes rest, 4 Minutes max tire flip hops, 2 Minutes rest, 4 Minutes max bear crawl.… read more →
WOD 4 Rounds for quality: 25 Sit-ups strict, 25 Hip extensions, 25 Flutter kicks, 25 Good mornings, 25 Second l-sit. Attention: Great job to everyone hanging in on the Whole30,… read more →
WOD “Black and Blue” 5 Rounds for time: 10 Power cleans 135/95, 10 Burpees. Lots of athletes saying legs are still smashed. So we will do the Thrusters on Tuesday… read more →
WOD 2 Rounds for time: 50 Sit-ups, 50 Russian swings 70/53, 50 Wall balls 20/14, 50 Walking lunges. Attention: Whole30ers – hang in there – we are at the critical… read more →
WOD In teams of 2 complete an 18 Minute AMRAP: 1 Calorie row & 1 Burpee over the rower, 2 Calorie row & 2 Burpees over the rower, 3 Calorie… read more →
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