WOD 30 Front Squats (135/95), 15 Ring Muscle-Ups 20 Front Squats (135/95), 10 Ring Muscle-Ups 10 Front Squats (135/95), 5 Ring Muscle-Ups COMP WOD 30 Front Squat, 155/105 15 Muscle up 20 Front Squat, 155/105 10 Muscle up 10 Front Squat, 155/105 5 Muscle up *Front squats will be pulled from the floor.  If you don’t have […]

WOD  3 Rounds of 3:00 On / 3:00 Rest: 6 Push Press (95/65) 6 Toes to Bar 9 Push Press (95/65) 9 Toes to Bar 12 Push Press (95/65) 12 Toes to Bar COMP  WOD 1. Conditioning 3 rounds of 3 mins on/3 mins off AMRAP 3 of: 6-9-12-15-18… Push Press 95/65 TTB 2. Row EMOMx10 Odd:  20/16 Cal […]

Rest Day. Open Gym from 12 – 1 p.m. O-lifting class at 5:30 p.m.

WOD Clean Grip Deadlifts 5 sets of 2 Bulgarian Split Squats (kb’s in hands) 2 sets of 6 Romanian Deadlifts 2 sets of 20 COMP WOD 1. Barbell Cycling 2 rounds of: 15 seconds of max rep Power Snatches 135/95 45 seconds rest 25 seconds of max rep Hang Power Cleans, 135/95 35 seconds rest 15 […]

2016 NYNY Test WOD On The Minute: 3 Thrusters 75/55 3 Box jumps 20/24 *ADD one rep every minute. ex: min 2 will look like 4 thrusters, 4 Box jumps…min 3 – 5 thrusters, 5 box jumps..continue this pattern till you can no longer complete the designated reps with in the min. -Will will re-test […]