1 1/4 front squats3-3-2-2-1 *full squat come up just above parellel drop back into a full squat then up. WOD2 rounds 3 minutesRow or bike cals 3 minutes amrap10 kb swing 53/3510 goblet squat10 kb push press (5 ea. Side) 3 minutesRow or bike cals...
we will have open gym starting at 7am If conditions improve we will have the afternoon classes Seated dumbbell strict press3 x 12 with a 3 second descent Glute Bridge3×10 with a3 second descent WOD 35-15-10pullupsBurpee box jumps 24/20...
**please check our Facebook page for any class cancellations due to weather** 5×1 hang clean and jerk WOD15 min AMRAPRow 200m or bike 15/12 cals50’ walking lunge w/ 50/35 (elite must carry weight overhead) *increase the row 200,400,600,…each...
Bench press or floor press5-5-5-5-5 WOD“Rowling”10 x 100meter row*This WOD has no time component.The goal is to make your rower stop right at 100m. For every meter over or under 100m mark a penalty. For example if your rower stops at 105 your...
Back Squats5×1 WOD3 rounds1 min – DUs2 min – handstand walks or holds3 min – squat Cleans – use 70% of your maxRest 1 minute after each round every 5ft of handstand walk counts as a rep, every :15 of holds count as a...
WOD 35/25 cal bike or row100’ right arm kb farmer carry100’ left arm kb farmer carry:30 side plank right:30 side plank left10 kb front rack reverse lunge and press (each side) 35/25 cal bike or row100’ right arm kb overhead carry100’ left arm kb...
