Category: Announcements

WOD

4 Rounds

400m Run

16 Toes 2 Bar

16 Alternating DB Snatch (70/50)

-rest 2 min after each round-

MIDLINE

3 Rounds not for time

a. 15 Plate Crunch & Punch

b. 10/10 Kneeling Plate Chop



derek-jeter

STRENGTH

E:90 x 8 Rounds

Power Clean

3 Reps, drop & reset

WOD

21-15-9

Front Squat (115/75)

Burpee Box Jump (24/20)



Teams of 2

100 Cal Bike (Partners switch every :30)

-Then-

3 Rounds

75 Wall Balls (20/14, while partner goblet holds 50/35 kb)

60 ft. Goblet Lunge Walk + 25 Push-ups (relay style)

-Then-

30 Synchro Burpees



STRENGTH

2 Position Squat Snatch

Work up to a heavy

WOD

3 Minute: Max Cal Row

3 Minute: 15 Shoulder 2 Overhead + 30 Double Unders

-1 min rest-

2 Min: Max Cal Row

2 Min: 12 Shoulder 2 Overhead + 24 Double Unders

-1 min rest-

1 Min: Max Cal Row

1 Min: 9 Shoulder 2 Overhead + 18 Double Unders

*2 scores, total calories & rounds completed



WOD

3 Rounds for time

30 Box Jumps (24/20)

20 Deadlifts (205/135)

10 Bar Muscle Ups

MIDLINE

3 x 12-15 Weighted Back Extensions

3 x :45/:45 Side Plank



 

STRENGTH

Back Squat

E2MOM x 8 Rounds

3 Back Squat

(final 3 sets, +5lbs. week 2)

WOD

Ascending Ladder

AMRAP 10

10 Wall Balls (20/14)

5 Toes 2 Bar

10 Wall Balls

10 Toes 2 Bar

10 Wall Balls

15 Toes 2 Bar…

\



WOD

Every 4 minutes x 5 Rounds

18/15 Cal Bike

15 Handstand Push-ups

15 Russian KB Swing (70/53)

SKILL

10 Rope Climbs



Grace is coming…

STRENGTH

Hang Power Clean

Every :90 x 8 Rounds

2 Reps

WOD

6 Rounds for time

7 Chest 2 Bar Pull-ups

6 Bar Facing Burpees

5 Clean & Jerks (135/95)



steph.jess

 

WOD

(Teams of 2)

Relay style

3 rounds each

1. Row 1 minute

2. Front Squat 1 minute

3. Rest 1 minute

4. Bike 1 minute

5. KB Swings (53/35) 1 minute

6. Rest 1 minute

ACCESSORY

200ft. Farmer Walk

200ft. Front Rack Carry



STRENGTH

15 min. to establish

1RM Clean & Jerk

WOD

(13 minute time cap)

40 Wall Balls (20/14)

20 Power Cleans (185/125)

40 Handstand Push-ups

20/20 Single Arm KB Thruster (53/35), switch arms every 5 reps



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