8.31.18 Captain Insano

A. Group warm up B. WOD demo C. 3 Rounds for time:14 Single arm DB/KB push press | 7 per arm14 Single arm KB swings | 7 per arm 53/3514 Pistol squats | 7 per leg | Scale options = building stack of weights to limit ROM, use rig/rings to help support balance |...

8.30.18 Bro out

A. Group warm up B. WOD demo C. Strength: Floor press (from the racks)6×3 Weighted pull ups or chin ups | or work on your personal progression6×3 D. EMOM 151. 50m sandbag carry 100/502. 30 second static ring hold3. 3 push ups + 20 grasshoppers + 3 push ups...

8.29.18 Hot Sauce

A. Group warm up B. WOD demo | barbell warm up C. AMRAP 3: 30/25 Calorie Row Then… Max Overhead Squats (75/55) rest 3 minutes AMRAP 3: 30/25 burpeesThen…Max Overhead Squats (95/65) rest 3 minutes AMRAP 3: 15/11 Calorie Row then… Max Overhead Squats...

8.28.18 Jump City

A. Group warm up B. WOD demo | barbell warm up C. For Time: 1 Round:800 Meter Run80 Double Unders21 Hang Power Cleans (135/95) 2 Rounds:400 Meter Run40 Double Unders15 Hang Power Cleans (135/95) 3 Rounds:200 Meter Run20 Double Unders9 Hang Power Cleans (135/95) No...