Thursday Jan 9, 2020

cfelation
Jan 9, 2020
1 min read

Skill

Front Squat 5x8@50%

WOD

PARTNER WOD

2 Rounds of:

7 machines at 2 mins each

partner performs-

KB OH Squats (35/53)

Alt. Dumbell Snatch (35/50)

Dumbell Squat Cleans (2X 30/2X50

KB Swings (if break do 5 burpees)

Dead Lifts (175/275)

Strict Pull ups

wall walks

* both Partners must do each movement for 2 mins then switch - 2 Zrounds

Recent Posts

See All

Monday. Sep. 7, 2020

LABOR DAY Classes: 9 and 10 only! Your choice —- “Holleyman” or “Bradshaw”

Sunday, Sept. 6, 2026

Labor Day classes at 9am and 10am! WARM UP RUN 2 laps Bike 2 mins ROW 2 mins SKI 2 mins 8 mins Cardio Hang 1 min Wall Sit 1 min Plank hold 1 min Dying Bugz 1 min PVC 8-10 Snatch Balance (bar only) WOD

Sat, Sept 5, 2026

Warm up Run 4 laps Bands 3 mins 3 min AMRAP: 333 - 3’s of push ups, sprawl burpee, mc’s PVC WOD Buy in: 20 Devil Dogz 15 min AMRAP OF— Run 1 lap 10 Back Squats (95/135) 5 Toes to Bar 10 Wall Balls Ca

Comments