“Fight Gone Bad”

Strength 15 min of Clean & Jerk tech work. *choose perfect form over load. WOD Fight Gone Bad! 3 rounds for max reps of: 1 minute of wall-ball shots 1 minute of sdhp 1 minute of box jumps 1 minute of push presses 1 minute of rowing (calories)...

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1-31

Strength/skill A) 4×5 HSPU B) 4×5 Pull-up *use your strongest variation of each of these WOD 5 attempts at this complex for max load 3x 1 deadlift + 2 hang cleans + 3 jerks + 4 bent rows You must cycle through this complex 3 times...

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“Double Chipper”

Double Chipper 50 deadlifts 135/95 40 box jumps 24/20 30 pull-ups 20 squats (front OR back)135/95 10 shoulder to overhead 135/95 Rest 5 min 50 air squats 40 hand release push-ups 30 hang power cleans 135/95 20 lunge steps 10 burpee chest to bar...

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1-26

Partner WOD 24 minute AMRAP Partner A – bear crawl the length of box, perform 5 burpees, bear crawl back perform 5 burpees Partner B – 20” box step ups while Partner A is working. After Partner A completes the second set of burpees...

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1-19

21 min partner amrap 30 Deads 135/95 30 Pull-ups 30 push-ups 30 power Cleans 135/95 30 Sit-ups 30 Air Squats 30 Jerks 135/95 *One partner works at a time.

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Address
2001 Trade Center Drive, St. Peters, MO 63376
Phone
(636) 542-8771
Open hours
Mon - Sat