2-14

  Strength: Split Jerk Build to Heavy 3 WOD: 400m run 21 SDHP 95/65 21 Push Press 95/65 400m Run 15 SDHP 95/65 15 Push Press 95/65 400m Run 9 SDHP 95/65 9 Push Press 95/65

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2-10

Partner WOD: 21 MIN partner AMRAP 30 Deads 225/155 30 HSPUs 30 Wallballs 20/14 30 Clean and Jerks 135/95 30 Ball Slams 30 Air Squats 30 KB swings 53/35 *One partner works at a time. **One barbell, teams will change their own weights.

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2-9

Strength: C&J 60%x3, 65%x3, 70%x2, 75%x4 WOD: 1 MIN max thrusters 95/65 2 MIN max Burpees 3 MIN max c2b pull-ups 4 MIN find a 2 rm power clean 3 MIN max c2b pull-ups 2 MIN max burpees 1 MIN max thrusters 95/65   **scale up = muscle ups...

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“Dirty 30”

“Dirty 30” 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (53/35 30 Lunges 30 Knees-to-Elbows 30 Push Press (45/35 lb) 30 Superman’s 30 Wall Balls (20/14 lb) 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