2-1

Strength: Back Squat 5×3 @ 85-90% *All working sets should be at % prescribed WOD: “13.2” 10 MIN AMRAP 5 shoulder to overhead 115/75 10 deadlifts 115/75 15 box jumps

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1-31

Double Chipper 50 deadlifts 135/95 40 box jumps 24/20 30 pull-ups 20 squats (front OR back)135/95 10 shoulder to overhead 135/95 Rest 5 MIN 50 air squats 40 hand release push-ups 30 hang power cleans 135/95 20 lunge steps 10 burpee cheat to bar...

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1-27

Partner WOD: “FREAK” 24 MIN partner AMRAP 21 Thrusters (95/65 lb) 21 Pull-Ups 800 meter Run 30 Kettlebell Swings (70/53) 30 Pull-Ups 50 Double-Unders /150 singles 50 mountain climbers 400 meter Run 30 Box Jumps (24/20 in) 30 Wall Ball Shots...

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1-26

Strength: Clean & Jerk 60%x2, 65%x2, 70%x3 Benchmark WOD: “Christina”  AMRAP in 20 MINutes  9 Pull-Ups  9 Squat Cleans (95/65 lb)  9 Kettlebell Swings (1.5/1 pood)  9 Toes-to-Bar  9 Push Presses (95/65 lb)  9 Burpees

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1-22

Strength: Back Squat 4×5 @ 80-85% *All working sets should be at % prescribed WOD: “Quads on Fire” 8 MIN AMRAP 8 front squats 115/75 12 box steps 24/20 (no jumping)

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1-20

Partner WOD: In teams of 2 or 3 Accumulate these reps in any order and any way you like with one athlete working at a time. 100 push-ups 100 wallballs 100 pull-ups 100 kb swings 100 lunges 100 box jumps

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1-19

Strength: 3-Position Snatch (floor, below knee, above knee)  60% x 1, 65% x 1, 70% x 1, 75% x 1, 80% x 1, HS x1 WOD: 30 ground to overhead 155/105 *EMOM 20 DU’s (Starting at 1:00)

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