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WOD AMRAP in 5 Minutes: 21-15-9, Dumbbell snatch 50/35, Front squats 115/80, Box jumps, Jumping pull-ups. Rest 5 Minutes AMRAP in 5 Minutes: 21-15-9 Dumbbell snatch 50/35, Front squats 95/65, Jumping pull-ups. Attention: We should have the zip-ups for the 9 a.m. and 10 a.m. wods. That said, if you pre-ordered one you can come … Read more
WOD Teams of 3: AMRAP in 20 minutes: 12/8 Calories bike, 150 Kettlebell front rack walk 70/53. One person works the other two rest. Thank you all for such an amazing party!!
WOD My Birthday Wod. Complete as many rounds and repetitions as possible in 14 minutes of:60-calorie row 50 toes-to-bars40 wall-balls 20/14,30 cleans, 135/95 lb,20 muscle-ups.
WOD “Fight Gone Bad” Wall balls 20/14, Sumo Deadlift high-pulls 75/55, Box jumps 20, Push press 75/55, Max Calorie row. It is 3 rounds for reps with a 1 min break between rounds. Attention: Ben will be teaching the Clean & Jerk in the Oly class.
WOD 3 Rep back squat (looking for a 3 Rep Max). Then AMRAP in 10 Minutes: 5 Pull-ups, 10 Push-ups, 15 Air squats, 20/18 Calorie row. With some breathing drills.
WOD Teams of 3AMRAP in 25 Minutes:70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Power Snatches 75/55,60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Power Snatches 95/65,50/35 Calorie Row, 50 Bar-Facing Burpees, 50 Power Snatches 115/8040/30 Calorie Row, 40 Bar-Facing Burpees, 40 Power Snatches 135/95,30/20 Calorie Row, 30 Bar-Facing Burpees, Max Power Snatches 155/105. Attention: Preston is … Read more
WOD GFF 3 Rounds for time: 10 Squat cleans 185/135, 20 Chest to bar pull-ups, 50 Double-unders. 14 Minute cap.
WOD Teams of 2: 7 Minute sandbag clean, 1 Minute rest, 7 Minutes calories ski, 1 Minute rest, 7 Minutes sled push, 1 Minute rest, 7 Minutes 10 Meter sprints.
WOD For time: “Annie” 50-40-30-20-10, Reps of Double-unders and sit-ups. We will be doing a good amount of bullet proof tomorrow as well! Ben will be working the jerk in Oly.
