1-16

OHS 5-4-3-2-1 WOD Tabata Double unders or plate hops Rest 2 min OHS 75/55 Rest 2 min Sit-ups Happy 40th Birthday Stephanie!!! We love ya!

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1-14

Snatch Build to a heavy set of 2 WOD (Using 75% of today’s heaviest set of 2) 12 minutes As many snatches as possible *3:00, 6:00, 9:00 run 400 meters

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1-13

Back Squat 10-5-3-10-5-3 WOD 10 minutes 7 pull-ups 9 pushups *starting at 3-2-1 go then EMOM complete 5 front squats 135/95. Find a partner and get registered for the Dynamic Duo!...

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1-11

Registration for the Dynamic Duo opens today at 9am! http://events.constantcontact.com/register/event?llr=i6obxtkab&oeidk=a07eguivdu96786c122 Partner WOD *one works at a time 60 power Snatches 75/55 60 Wallballs 20/14 8 burpees 48 power...

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1-10

A)Bench Press 3-3-3-3 B) banded pull-a parts 4×15 WOD 5 rounds 5 Bar muscle ups 10 hspus 15 KB swings 53/35 *modify muscle ups with pullups or chest to bar pull-ups

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1-9

5 climbing sets of: Hang snatch + snatch + hang snatch WOD 2 rounds Run or row 800m or bike 40 calories 10 Turkish getups 53/35 Registration for the Dynamic Duo opens Sat at 9am! Grab your partner and get registered. Here’s the link...

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1-7

Clean and jerks – Build to a heavy single WOD 3 Rounds, Max reps of: 1 min Box Jump Overs, 24/20 1 min TTB 1 min Ground to overhead 135/95 1 min Rest

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1-6

Back squat 5 sets of: 1 (5 second descent) + 2 regular WOD Complete as many reps as possible in 12 minutes of: 1 strict pull-up, 2 push-ups, 3 squats 2 strict pull-ups, 4 push-ups, 6 squats 3 strict pull-ups, 6 push-ups, 9 squats Etc.

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Address
64 N Central Dr, O'Fallon, MO 63366
Phone
(636) 544-1542
Open hours
Mon - Sat