A. Group warm up B. 3 rounds for time 30 push ups 20 front squats 95/55 20 push presses 30 sit ups *scale load to you can move from one exercise to the next with minimal rest and keeping intensity high C. Cool down
Open gym 4-8pm Come utilize this time to make up a WOD or work on a weakness. Olympic lifting 6-8pm
A. Group warm up B. Barbell warm up C. 8 Min EMOM 3 strict pull ups / 8 ring rows D. 3 rounds for time 3 squat cleans 135/95 6 push jerks 9 pull ups
A. Group warm up B. break out to warm up/find correct weight C. in front of a clock set for 12 minutes: 1 minute of DU’s 1 minute of Barbell back rack front steps 95/55 2 minute of DU’s 2 minutes of Barbell back rack front steps 3 minute of DU’s 3...
A. Group warm up B. Break out to find WOD weight/warm up. C. Complete as many rounds as possible in 11 minutes of: •5 deadlifts, 315 lb. •18 wall-ball shots, 20-lb. ball •17 burpees, over the bar D. Cool down