Strength: OHS 5×3 WOD: AMRAP x 12 10/10 DB Jerks 10 OH Squats (95/65)(75/55) 10 T2B PureFit: Strength: Banded OHS 5×3 WOD: AMRAP x 12 10/10 DB Press 10 Banded OH Squats 10 MedBall Sit-Ups Mobility: 1) Pre-WOD – First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then […]

WOD EMOM x 20 Min 1 and 2: 20/18 Call Row + AMRAP Ring Dips or Push-Press 65/45 Min 3 and 4: 200m Run + AMRAP Pull-Ups or DB Bent Over Rows 55/25 2:00 window for each working period Finisher 30 Flutter Kicks (plate held at lockout) 30 Russian Twists PureFit: EMOM x 16 Min […]

Open Gym: 5:30am and 5:30pm.

5 Rds for Time: 10 DB Front Squats (50/35)(30/15) 20 DB Deficit Push-Up 30 Sit-Ups 400m Run PureFit: 4 Rds for Time: 5 DB Front Squats (50/35)(30/15) 10 Push-Up 15 Sit-Ups 200m Run/Row Mobility 1) Pre-WOD- Banded hip flexion and lockouts- Place medium band on the rack about a foot off the floor. Lie on your back on […]

Strength Snatch Complex EMOM x 10 1 high hang power snatch 2 hang power snatch WOD: OPEN 14.1 Amrap x 10 30 DU’s 15 Power Snatch (75/55)(45/35) PureFit: Stength EMOM x 6 3 each arm DB hang to Overhead WOD: AMRAP x 10 30 single unders 10 DB hang to Overhead Mobility WOD: 1)Pre-WOD –Triple […]