WOD Teams of 3: 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Hang snatch (75/55)(95/65) 100 Pull-Ups 100 Hang snatch (75/55)(95/65) 100 Box Jump Overs (24/20) 100/70 Calorie Row

WOD 3 Rounds: 400m run 50 Air Squats 15 Power Cleans (95/65)(135/95) Mobility WOD: Overhead distraction- hook band on pull up bar. Punch arm through the other end of the band and hook strap around elbow. Step forward to create tension. Keeping core tight, rib cage down and shoulder externally rotated, latch hand onto outside […]

AMRAP 3 21 Overhead Squats (65/45)(75/55)(95/65) 21 Burpees Max Double unders Rest 3:00 AMRAP 3 18 Overhead Squats (75/55)(95/65)(115/80) 18 Burpees Max Push-ups Rest 3:00 AMRAP 3 15 Overhead Squats (95/65)(115/80)(135/95) 15 Burpees Max Double unders Rest 3:00 AMRAP 3 12 Overhead Squats (115/80)(135/95)(155/105) 12 Burpees Max Push-ups Mobility WOD:  These exercises are a primer […]

open gym 5:30 a.m. mobility with open gym 5:30 p.m.

WOD Deadlift Build to Heavy Set of 5 followed by… Teams of 3: On the Minute x 12 (4 Rounds) 10 Deadlifts @ 50% of max up to (225/155) 20 Sit-Ups Max Burpees Mobility WOD: Hamstring lockouts- wrap light band around foot. While lying on back,squeeze quad and lock out knee. Internally then externally rotate […]