2-1

7 climbing sets of:  1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean + 3 Front Squats Broken Karen 150 wallballs As many reps as possible in 1 minute, rest 1 min, follow sequence until you complete 150 reps

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1-30

5×2 hang power clean – go as heavy as possible without moving your feet! 21-15-9 TTB Thrusters 95/65 Kb swings 53/35

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“Lucky 8”

LUCKY 8″ partner wod FOR time 8 rounds Partner A 8 cleans 115/75 Partner B 8 STO 115/75 Partner A 8 power snatch 115/75 Partner B 8 front squats 115/75 *partners may choose to divide reps, however they must complete the movement they...

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1-27

Skill work: Strict pull-ups *use a band if needed Or Muscle ups Wod 13 min amrap 5 pull-ups 7 box jumps 24/20 9 ground to overhead 95/65

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“Little Bear”

“Little Bear” Three sets of: Barbell Complex x 5 reps each movement Rest 2 minutes between sets The Barbell Complex Deadlift Hang Power Clean Front Squat Shoulder to Overhead Back Squat Shoulder to overhead You choose the weight, sets must...

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1-21

7am class ONLY! NO 8 or 9am due to the competition. Eva partner sale out 5 rounds 800 meter run 30 kb swings 53/35 elite 70/53 30 pull ups Any combination of movements between partners as long as movement is completed before moving to the...

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1-20

Strength Build to a heavy-ish power clean 15.4 8 minutes of: 3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21...

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1-19

**This Saturday we will only have a 7am class due to the competition.** 1k row 30 deads 165/115 20 front squats 30 deads 165/115 In remaining time: stretch and or foam roll

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