workouts

Skill / Strength / Work-Up Movement Prep WOD 16 min EMOM1) Dips2) Double-Unders3) Wall Balls (20/14)4) REST *:35 test to determine rep scheme for each ...

MONDAY: Dips/RMU, Double-Unders & Wall BallsTUESDAY: Bear Complex & Pull-UpsWEDNESDAY: Overhead Squats, Biking & Weighted Sit-UpsTHURSDAY: Mobility, Rowing, R. KB Swings & Goblet SquatsFRIDAY: Open ...

WOD Open workout 23.1 The Open workout will be programmed as the Class WOD for the 8 am class. If attending the 8 am hour ...

WOD Open workout 23.1 The Open workout will be programmed as the Class WOD for the morning and noon classes. Friday Night Lights will begin ...

Skill / Strength / Work-Up Athlete Mobility WOD “Cindy”20 min AMRAP5 Pull-Ups10 Push-Ups15 Air Squats

Skill / Strength / Work-Up Movement Prep WOD 15 min AMRAP500 m Bike10 DB Hang Squat Clean (50s/35s)5 Ring Dips

Skill / Strength / Work-Up Movement Prep WOD 4 Rds for Time:30 Double-Unders10 Toes-To-Bar10 Deadlift (225/155) *15 min time cap

Skill / Strength / Work-Up 10 min EMOMx3 Snatch Balance WOD 10 min AMRAP10 Hang Snatch (95/65)10 Bar-Facing Burpees

MONDAY: Snatch Balance, Hang Snatch & Bar-Facing BurpeeTUESDAY: Double-Unders, Toes-To-Bar & DeadliftWEDNESDAY: Biking, Hang Squat Clean & Ring DipTHURSDAY: Mobility, Pull-Up, Push-Up & Air SquatFRIDAY: ...

WOD “Jennifer”26 min AMRAP10 Pull-Ups15 A. KB Swings (53/35)20 Box Jumps (24/20)