Glory Board WOD DT – 5 rounds of; 12 deadlifts 9 Hang power cleans 6 push jerks rx weight 155/105 or approx 60% max Hang clean THEN 1000m row for time PureFit 5 Rounds 12 KB Deadlifts 9 Hang med ball cleans 6 med ball press rest 2 min 500m row for time MWOD Pre-WOD: Clean […]

Mobility/ open gym 5:30 am open gym 5:30 pm

5 minutes of inverted practice (you choose) frog stands head stands hand stand holds hand stand walk (assisted) hand stand walk 3 sets of 10 box jumps 24/20 20 db/kb push press ((45/35)(35/25)) 10 box jumps :30 hand stand hold rest 1 minute 3 sets of 10/8 cal row 20 ring rows 10/8 cal row […]

WOD 15 min AMRAP 20 Russian kb swings ((70/55)(55/35)) 20/15 cals bike or row 20 barbell back rack lunges ((135/95)(95/65)) Core work:  3 rounds :20 hollow hold :20 hollow hold flutter kicks :20 tuck-ups 1:00 rest PureFit 12 Min AMRAP 10 Russian KBS 10 Cal Row 10 KB lunge Core Work: 3 Rounds :15 hollow […]

Teams of 1-4 EMOM X 20: Min 1: 16 Wall balls Min 2: 14 DB/KB front rack lunges Min 3: 12 burpees Min 4: 10/14 cal row/bike *each teammate starts at a different movement. Modify reps in order to allow for at least :10sec rest