9-16

30 hspu30 strict pullups  Comp-strict or deficit hspu, strict chest to bar WOD: Tabata these: Box jumps 24/20 Kb swing 53/35 Hollow rocks

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9-15

Clean and jerk5x2@80-85% WOD: 12 ground to overhead 135/95 800m run 9 ground to overhead 135/95 400m run 6 ground to overhead 135/95 200m run 3 ground to overhead 135/95 100m run

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“Michelle”

StrengthStrict Press 5-5-5 Partner WOD: “Michelle” 5 rds 400 m carry with 25/15 bumper  15 synchronized burpees on to plate 36 kb swings  The run is with your partner, the kb swings may be divided anyway with partner...

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9-10

Power snatch  5×3 @70-75% WOD: 20 hang power snatch 95/65 30 du’s 15 hang power snatch 95/65 30 du’s 10 hang power snatch 95/65 30 du’s 5 hang power snatch 96/65 30 du’s

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9-9

4 x 12 steps barbell walking lunge As heavy as possible WOD: 12 min AMRAP 6 front squats 155/105 8 burpee over the bar

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9-8

Overhead Squat: 20 min to Build to a 2 rep max WOD: 10 minutes Even 8 toes to bar / comp 10 Odd 30 sec hs hold / comp 5 hspu   

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9-7

class times: Labor Day 7,8&9am. 5&6pm Strength: Clean and Jerk  5×3@70-75% WOD: 2 min: max power cleans 135/95 Rest 1 min 2 min: max reps shoulder to overhead 135/95 Rest 1 min 2 min: max reps lateral bar hops Rest 1 min 2 min...

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9-4

WODS30 box jumps 24/20 30 pullups 30 kb swings 53/35 30 walking lunges 30 toes to bar 30 push press 95/65 30 back extensions/supermans 30 wallball 20/14 30 burpees 30 double unders

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