5.14.18 Sons of Burpees

A. Group warm up B. WOD demo C. 12 minute AMRAP3-6-9-12-15-18-21-24…Push press 115/80Burpee box jumps *step down* **WHEN DROPPING YOUR BARBELL, FOLLOW IT DOWN TO THE GROUND WITH YOUR HANDS SO IT DOES NOT SKIP AND HIT SOMEONE** rest 5 minutes D. 12 minute EMOM1....

4.11.18 Devil

A. Group warm up B. WOD demo C. 15 minute EMOM1. 5 devil presses – choose moderate weight2. 40m sled pull – hook one ring up to sled and pull backwards3. 2 rope climbs | 7 DB bent over rows Source: Workout Of The...

4.11.18 Strict press

D. Strict Press for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps #6: 3 reps *intention is not to find 3RM – I want you to focus on keeping proper form throughout all 6 sets. You may increase weight as long as form is not compromised NO ARCHING OF...

5.10.18 Quad damn Gina

A. Group warm up B. WOD demo/barbell warm up C. For time – any missed reps = 1 second penalty | if you finish before 10min cap use as extra rest0-1075 Wall balls 20/1475 Push ups rest 3 10-2021-15-9hang squat cleans 115/80 RX+135/95pull ups RX+ C2B *bar must...

5.9.18 Static

A. Group warm up B. WOD demo C. 15 minute EMOM1. 10/12 cal row2. 30 second static ring push up hold – put barbell on rack, put black straps from pull up bar on barbell then hook rings to black straps3. 30 second static hold from pull up bar D. 3 Rounds –...