No 10:30 am class 8/17 – 8/28 due to vacations Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog:15 Bar hang10 Ring rows10 DB Shoulder press Strength/skill Snatch 12 Minutes to build to a heavy single or work on technique WOD 18 Minute AMRAP: 500 Meter row20 KB deadlifts 70/5320 Walking lunges100 Meter suitcase carry 70/53Read more

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Skipping high knees:15 HS or plank hold10 Samson lunges5 Single arm DB press/side Strength/Skill Push jerk 3-3-3-3-3 85% WOD 12 Minute AMRAP: 400 Meter run5 Hang power cleans 155/10510 V-upsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog:15 Bar hang10 Ring rows10 DB Shoulder press Strength/skill Front Squat 5-5-5-5-5 @ 22X1 WOD Fran For time: 21-15-9:Thrusters 95/65Pull-ups Compare to: 8/19/2024Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Walking lunges5 Bottoms up KB press/side:15 Plank or HS hold WOD Teams of two, alternate full rounds for 22 minutes: 5 Cal bike10 Push press 75/5515 Sit-upsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog5 Up downs10 Air squats10 Ring rows Strength/skill 10 Minutes to work on gymnastics skills of your choice WOD 18 Minute AMRAP: 100 Meter KB suitcase carry 70/535 DB Burpees 50/355 DB Hang power cleans5 DB Fronts squatsRead more