WOD For time Run 800 30 ground to overhead 75/55 15 toes to bar Run 800 30 burpees 15 toes to bar Run 800 30 bent row 15 toes to bar Competitor/fitness 75/55 Lifestyle 45/35, knee raises
Partner WOD 18 min EMOM Min 1: max cal row, bike, or ski Min 2: max rep back squats Min 3: sit-ups One partner works at a time. Comp use 225/155, fitness 155/105, lifestyle choose a weight you can cycle.
Bench Press 8-8-8 WOD Complete 4 rounds of each super set, before going on to the next 2 exercise. For quality, not time. 4 rounds 3-way shoulder (7 each way) :30 plank 4 rounds 5 Z-presses 5 alt DB row 4 rounds 10 max pulls on the rower 10...
EMOM x 10 minutes 2 power cleans + 1 jerk @ 60-65% WOD Competitor/Fitness 5 rounds 10 toes to bar 100m farmers carry 50 DUs Use 50/35 dbs or 53/35 kbs Lifestyle: Knee raises, 35/25 dbs, toe taps
Classes at the new location: 64 North Central O’Fallon, MO Snatch EMOM x 10 2 power snatches @ 60-65% WOD Competitor/Fitness 3 rounds for quality 10 single arm db snatch 50/35 right 10 suitcase lunge right 10 single arm db thruster right 20/17...
5:30am, 7am, & 9am classes today! “Murph” 1 mile run 100 pull-ups 200 pushups 300 air squats 1 mile run If you have a weighted vest, wear it! We will help you modify this workout if needed. *tomorrow will be our first day at our new location...
