1-22

Back squat 3-3-3-3-3 WOD Cindy, Strict! Complete as many rounds as possible in 20 minutes of: 5 strict pull-ups 10 honest push-ups 15 squats

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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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1-18

7 sets of 3 pos snatch (below knee, mid thigh, hip). Pause 2 seconds at each position WOD In 15 minutes 100 wallballs 20/14 50 DU’s 25 burpees In the remaining time Find a 2 rm front squat from the floor. **Score is time you completed the WOD +...

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1-16

7 sets of 3 pos clean (below knee, mid thigh, hip). Pause 2 seconds at each position WOD AMRAP Clean and Jerks in :30, rest 1:30 between rounds 3 rounds at 85% of 1rm 3 rounds at 70% of 1rm 3 rounds at 55% of 1rm *please note, 1 round is :30 work...

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1-15

Strict Press 3-3-3-3 Push press 2-2-2-2 WOD 8 min amrap 5 hspu 10 pull-ups 25 air squats Rest 4 min 8 min amrap 5 hspu 10 pull-ups 25 air squats

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1-12

Open gym 10-12! No official classes due to weather. In teams of 2 or 3 Accumulate these reps in any order and any way you like with one athlete working at a time. 100 push-ups 100 wallballs 100 pull-ups 100 kb swings 100 lunges 100 box jumps

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1-10

20 min to work on clean and jerk *technique over load WOD 3 rds 18 power cleans 15 front squats 12 jerks *rest 2 min after each round RX 115/80

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