1.18.21

A. Group warm upB. WOD demoC. 5 – 3 minute AMRAPS | 3 min rest between rounds20 Wall balls 14/2020 KBS (r) 35/53then…AMRAP Cal Row*score = total calories after 5 rounds Source: Workout Of The Day

1.15.21

A. Group warm upB. WOD demoC. EMOM 241. 50m farmers carry 35/532. 10 Plate to overhead 25/453. 20 Plate OH lunge steps 25/454. 10/12 Cal row Source: Workout Of The Day

1.14.21

D. With time remaining find 1RM Squat Clean in 5 sets or less: #1: 1 rep #2: 1 rep #3: 1 rep #4: 1 rep #5: 1 rep*newer members can scale to front squat from rack Source: Workout Of The Day

1.13.21

D. When time expires from part ‘c’ you have 12 minutes to find 3RM DL in 5 sets or less #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps*TNG reps only. Once you pick the bar up, you can not let go for reps to count Source: Workout Of The...

1.13.21

A. Group warm upB. WOD demoC. For total reps in 7 minutes3 C2B3 Db pushpress 35/50 | *per arm6 C2B6 Db pushpress 9 C2B9 Db pushpress 12 C2B12 Db pushpress **continue adding 3 reps per round until time expires Source: Workout Of The Day