Power Snatch 10 min to work up to a heavy single 3 Rounds For Time: 500 Meter Row or 28/20 cal on Assault Bike 400 Meter Run Rest 3 Minutes Between Rounds PUREFIT: 3 Rounds for Time: 400 M Row or 15 cal Bike 10 Wall Ball Situps 200 M Run/Walk Rest 2 Min Between […]

Mobility/Open gym 5:30 a.m. Open gym/Gymnastics 5:30 p.m.

10-9-8-7-6-5-4-3-2-1: Clean and Jerks (115/80) 30 Double Unders After Each Set Skill Work: 5 Min EMOM:  You choose reps and movements:  (strict T2B, strict K2E, strict HSPU, strict pullups, MU) PUREFIT: 10-9-8-7-6-5-4-3-2-1 Med Ball Clean and Jerk 15 Jumprope Static Work: Tabata Wall Sits, Tabata Plank (3 Min each) MWOD: Monkey Bar of Death:  set […]

5 Rounds, On the 4:00: 30 Lunges with KB 35/25# 20/14 Calorie Row 10 Lateral box jump burpees 16″/12″ PureFit 4 Rounds For Time 30 sec. plank 10 Calorie Row/Bike 10 Burpees on the Box- Step Ups MWOD Pre-WOD:  Banded Hip Extension Lunge: Place band at knee height around bar, position band into high hip, while […]

Team WOD:  EMOM x 30: Min 1: 10 cal Row/bike Min 2: 10 DB/KB push press (35/55) each hand Min 3: 10 power cleans (95/135) Min 4: 10 burpees Min 5: 10 KBS (55/75) Min 6: 10 ring dips *can work with a team of 3-6 or alone. Team starts at different movement. Everyone rotates […]