WOD

6 sets (Week 4 of 4) 3 Push Press *build to a heavy set for the day. Rest 90 Seconds between sets Then…. 20:00 AMRAP 5/4 Strict Pull-Ups 10 Toes to Bar 15/11 Calorie Bike 5 Devils Press

Pause Back Squat Week 5 of 6 6 x 3 :3 pause in the bottom Build to 70-80% of your 1RM Front Squat over the 6 sets Then….. For Total Time: 3 Rounds 25 Double Unders 5 Power Clean 2 Rounds 25 Double Unders 5 Squat Clean 1 Round 25 Double Unders 5 Clean and…

15 Minute AMRAP: 10 Single Dumbbell Box Step Overs 20/15 Cal Row 10 Double DBBench Press 40 Double Unders 10 Toe To Bar

Hang Power Snatch (6 Sets) Sets 1-2: 3 Hang Power Snatches Sets 3-4: 2 Hang Power Snatches Sets 5-6: 1 Hang Power Snatch Snatch Progression: Week 1 of 3 Rest 60 seconds between sets Then… For Time: 100m Run 10 Front Squats 200m Run 20 Hang Power Snatch 300m Run 30 Shoulder to Overhead 400m…

GYM CLOSED — SATURDAY, AUGUST 29 Hey everyone! Just a heads-up that the gym will be closed Saturday, August 29. There will be no classes that day. Then… 32:00 AMRAP 25/20 Cal Bike 400m Run 8 Alternating Renegade Rows + Push Up 12 Hammer Curls 16 Weighted Bench dips 24 Russian Twists with Dumbbell (12/side)

GYM CLOSED — SATURDAY, AUGUST 29 Hey everyone! Just a heads-up that the gym will be closed Saturday, August 29. There will be no classes that day. Week 2 of 4 4 Sets 10 BB Hip Thrust 8 DB RDL with a controlled descent – 50/35’s 10/10 Monster band kick backs Then… Every 2:30 x…

Push Press 6 sets (Week 3 of 4) 4 Push Press Superset.. 20 KB Gorilla rows Then… 5 Rounds for Time: 10 Pull Ups 12 Sit Ups 14 Barbell Front Rack Reverse Lunges (7/leg) 200m Run

GYM CLOSED — SATURDAY, AUGUST 29 Hey everyone! Just a heads-up that the gym will be closed Saturday, August 29. There will be no classes that day. —- Back Squat Week 4 of 6 1¼ Back Squat 5 x 5 Then…. 4 Rounds: 3:00 Work / 1:30 Rest 15/12 Cal Row 12 Wall Balls 9…

For Time: Buy In: 30/25 Cal Row 10 Rounds: 3 Burpee Pull Ups 6 Thrusters Cash Out: 30/25 Cal Row 18 Min Cap

Hang Power Clean Clean Progression: Week 1 of 3 Then… For Time 24-16-12-8 Toes-to-Bar/ V-ups Dumbbell Bench Press AKBS