5-27

Work the following complex from the rack for 15 minutes3 push presses + 1 split jerk WOD 3 rds 4 minutes of Cindy Rest 1 minute *pick up where you left off when starting second and third rounds

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5-25

Clean and jerkEMOM 1@55% 1@60% 1@65% 1@70% 1@75% Then 12 minutes to find a new 1 rm WOD: 40 dl 225/155 20 hang cleans 135/85 10 ring or bar Muscle ups

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5-23

SnatchEMOM 1@55% 1@60% 1@65% 1@70% 1@75% Then 12 minutes to find a new 1 rm WOD: 4 rds  Min 1 – 10 hang power snatch 95/65 Min 2 – 30 du’s / 60 singles Min 3 – toes to bar AMRAP 

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5-21

2 person teamsFor time: 400m run 100 front squats (75#/55#) 400m run 100 sumo deadlift high pull (75#/55#) 400m run 100 box jumps (20″/16″) 400m run 100 push presses (75#/55#) 400m run 100 pullups Divide the reps any way, but run together!

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5-20

Bar cycling Clean and jerk Use 60% of your max, work on speed and efficiency. 5×5 touch and go WOD: 5 rds  10 power cleans 135/95 10 burpees

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5-19

Back Squat3-3-3-3-3 Start with 70% of your max and climb each set  WOD 2 min OHS 95/65 1 min rest 2 min Back squat 95/65 1 min rest 2 min  Jerks 95/65 Optional endurance training: Run 2 miles

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5-18

Bar cycling Snatch Use 60% of your max, work on speed and efficiency. 5×5 touch and go WOD: 21 pull-ups 400 run 15 pull-ups 400 run 9 pull-ups 400 run

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