WODOption #1For load:Hang power snatch (2:00 between sets, start at 60-70%, increase weight in small amounts)2-2-2-2-2-2-2-2-2-2 Option #2AMRAP 15:5 back squats (135/205 lb)(95/135 lb)(65/95 lb)200-m run Post-workout accessory (for both options)4 sets::20 seated leg raises, legs together:10 rest:20 seated leg raises, wide legs:10 rest PUREFIT800M then…4 Rounds10 Glute Bridges12 DB Rows (6 each)14 single leg […]

WODAMRAP 8:10 overhead squats (65/95 lb)(55/75 lb)(35/45 lb)5 chest-to-bar pull-ups, pull-ups, ring rowsPost-workout strength3-3-3-3 reps:Single-arm DB/KB overhead squats, rightSingle-arm DB/KB overhead squats, left– Rest as needed between sets. PUREFIT15 MIN AMRAP10 banded OH squat10 pull-ups/ ringrows100 M/ 5 cals Core Work: 4 rounds :15 hollow hold+ 4 rounds :15 Superman hold

Open gym times, 5:00 a.m. to 6:00 a.m. and 5:30 p.m. to 6:30 p.m.WODAMRAP 25:3 ring muscle-ups, jumping ring muscle-ups, low ring transitions8 thrusters (75/115 lb)(55/75 lb)(35,45 lb)17-cal row

WOD9-15-21-15-9 reps for time of:Burpee box jump-overs (20/24 in)(16/20 in)Power cleans (95/135 lb)(65/95 lb)(35/45 lb)– Complete 20/30 calories bike/row/ski after each round. PUREFIT9-12-15-12-9Box step upsDB clean and press-complete 10-15 calories after each round

WOD“Annie”50-40-30-20-10 reps for time:Double-unders (single-unders 75-60-45-30-15)Sit-upsPost-workout skillEMOM 6:Choose 1 option;– Handstand walk (25 ft)– 1 – 3 Wall walks– :15 – :30 Handstand hold PUREFIT 4 Rounds50 Single Jump rope/ 7 cals.20 Situps2 lengths sled pull Finisher: 8 lengths of Waiters Carry, switch arms each length, rest as needed