WOD

5 Rounds 15 Burpees 600m Run 30 Air Squats Primary Objective: Complete the workout in under 40:00 Secondary Objective: Maintain a consistent pacing strategy across.

Hi everyone! Due to ongoing construction and the water main being shut off, our 12:00 PM class is canceled today. We apologize for the inconvenience and appreciate your understanding. Thank you! Week 1 of 4 3 Sets: Barbell RDL (controlled descent, light-moderate weight) Banded Hamstring Curls Kneeling Banded Glute Kickbacks Then… 13 min AMRAP 10…

Push Press (Week 2 of 4) 5×5 Then… AMRAP 20:00 2 Wall Walks 4/3 Strict pullups / Ring Muscle-Ups 16 Wall Balls 64 Double Unders

No Lockout Back Squat Week 3 of 6 4 x 8 — Build to a moderate load around 55-65% of your 1RM Front Squat Then… x 15 Min (5 Rounds) Min 1: 100m Run Min 2: 5 Deadlifts + 4 Hang Power Cleans + 3 Shoulder to Overhead + Max Toe to Bar in remaining…

Linda 10-9-8-7-6-5-4-3-2-1: Deadlift 185/125 – 225/155 Bench press 135/85 – 155/95 Squat clean 95/65 – 135/85 10-9-8-7-6-5-4-3-2-1: Deadlift (125/185 lb) Bench press (85/135 lb) Squat clean (65/95 lb)

Snatch 8 x 1 1 Snatch Build gradually throughout the 8 sets to a heavy, technically sound lift for the day. Start light and increase weight only if positions and speed stay sharp. Then…. 3 rounds for time: 300m Run 12 Overhead Squats

Every 8:00 x 32:00 (4 Rounds) 20/15 Cal Bike 15 Burpees to Target 200m Run 15 Sit Ups 100m Farmer Carry

Announcement: The NYC Department of Environmental Protection will be shutting off the neighborhood water supply Wednesday through Friday from 7:00 AM to 6:00 PM. Please come prepared, as there will be no running water at the gym during those hours. Every 3mins × 4 Sets Barbell Hip Thrust 12-15reps -immediately into- Russian KBS x 12-15reps…

Push Press 5 x 6 (week 1/4) Superset…, A3-Way Db Raise x 10E/W Then….. For Time: 2-4-6-8-10-8-6-4-2 Power Clean Front Squat Burpee Over the Bar *25 Double Unders (or 30 single unders) between each round.

Pause Back Squat (Week 2 of 6) 5 x 5 Pause 2 seconds at the bottom of each squat. Build to 60-70% of your 1RM Front Squat over the 5 sets Then…. Every 3 Minutes x 5 Rounds: 12/9 Cal Row 9 Thrusters 6 Toe to Bar 3 Burpee Box Jumps The goal today is…