11-17

NO 4am CLASS TODAY 11-17! Thursday Build to a heavy power snatch WOD 10 min amrap 1 wall walk 20 sit-ups 2 wall walks 20 sit-ups 3 wall walks 20 sit-ups 4 wall walks…. Lifestyle: scaled wall walk from the open or hand walk out and back

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11-15

Build to a heavy push jerk WOD 9 min amrap 10 kb swing 10 toes to bar 24 DUs *Add 2 reps to the swings and toes to bar each round Comp: 70/53 Fitness 53/35 Lifestyle: 35/26

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11-14

Back squat Build to a heavy set of 3 WOD 10 front squats 20 burpees 10 front squats 20 box jumps 24/20 10 front squats 20 burpee box jumps 24/20 Comp: 155/105 Fitness: 115/80 Lifestyle: 75/55

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11-12

Partner WOD 3 rounds 10 db shoulder press 15/12 cal bike, ski or row Rest 2 minutes 3 rounds 12 dumbell hang power cleans 15/12 cal bike, ski, or row Rest 2 minutes 3 rounds 14 renegade rows 15/12 cal bike, ski, or row One partner is on the...

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11-11

2 power clean + hang clean + clean WOD 21 guns WOD AMRAP in 21 minutes 21 cal row, bike, ski or 400m Run 21 Push-Ups 21 Box Jumps (24/20 in) 15 Burpees 9 Pull-Ups

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11-9

Wednesday 7 rounds 7 muscle ups 200m run 11 goblet squats Comp: 70/53 Fitness: 53/35 / pull-ups Lifestyle: air squats / jumping pull ups or ring rows Post WOD: Jog, row, or walk a mile

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