Friday 10-9-20
Stations x 2:
Work 2:00/Rest 1:00
Sandbags Ground to Shoulder Max Reps (75/50)
Elevated Parallette Push-ups Max Reps
Assault Bike Max Calories
Rest
Bar Muscle Ups/Progression Max Reps
Sled Push Max Distance (135/90)
Score is total reps after two rotations.
Thursday 10-8-20
Open Gym!!!
Here’s your opportunity to work on personal goals, make-up a missed WOD, improve mobility or work on the PULL-UP CHALLENGE!
Please text to reserve your spot for one of the following times:
5:30am-7:00am
Noon-1:30pm
3:30pm-5:30pm
Wednesday 10-7-20
EMOM:
3 Position Snatch
Conditioning:
AMRAP 18
35 Double Unders
15 Deadlifts (115/85)
10 Overhead Squats (115/85)
Tuesday 10-6-20
On the 1:30 x 6
1): 7 Press
2): 5 Press
3): 3 Press
4): 7 Push Press
5): 5 Push Press
6): 3 Push Press
On the 1:30 x 6
:30 Hollow Hold
:30 Criss Cross V-ups
Conditioning:
AMRAP 8
15/10 Calorie Row
10 Burpees
10 Squat Jumps
Monday 10-5-20
On the 2:00 x 6
2 Front Squats + 3 Back Squats
On the 2:00 x 6
10 Dumbbell L-sit Press
105 Foot Right Arm Dumbbell Overhead and Left Arm Dumbbell Front Rack Walk
105 Foot Left Arm Dumbbell Overhead and Right Arm Dumbbell Front Rack Walk
Saturday 10-3-20
Teams of 2:
Buy In: ???
9 Rounds
3 Hang Power Snatches (45/35)
3 Overhead Squats (45/35)
Rest 2 Minutes
7 Rounds
3 Hang Power Snatches (75/55)
3 Overhead Squats (75/55)
Rest 2 Minutes
5 Rounds
3 Hang Power Snatches (95/65)
3 Overhead Squats (95/65)
Buy Out: ???
***Be prepared to go outside for Buy In and Buy Out.
Friday 10-2-20
EMOM x 6 (Alternating Movements)
12 Pull-ups
12 Alternating Pistols
EMOM x 6 (Alternating Movements)
30 Double Unders
10 Power Cleans (135/95)
Take 20 minutes to find a heavy 3 Deadlifts.
