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WOD

9
Aug

Break Free

Skill: HSPU     Strength: Back Squat 5 Reps @ 70% 3 Reps @ 80% 1 @ 90%     Metcon: 10-min EMOM—->>2-rep max Thruster...
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8
Aug

Pop Style

Skill: Cleans    Strength: Power Cleans: Every 2 mins for 7 rounds (2 reps)  0-2: 60% 2-4: 65% 4-6: 65% 6-8: 70% 8-10: 75% 10-12:...
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7
Aug

How we do

Skill: Kipping Pull-ups   Strength: Bench 6 @ 80% 4 @ 85% 3×3 @ 95% 2 AMRAP @ 60%   WOD: AMRAP/Calories/AMRAP 3-min AMRAP  5...
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6
Aug

By the Way

Skill: Double Unders Strength: Front Squat Week 5 Part 1: Take 15-mins to find a Heavy 1 @ 5/12 then, Part 2: (3×3) Take 83%...
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5
Aug

Kelly

First half of class make up any missed strength from the week then,   5 Rounds Run 400 meters 30 box jump 30 Wall ball...
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4
Aug

Call me maybe

12-min AMRAP: (1:00w/1:00r) Calorie Row HSPU Rope Climb   L1: 20/15 Cal. Row, 15 HSPU, 2 Rope Climbs L2: 15/12 Cal. Row, 10 HSPU, 1...
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2
Aug

Out of my Mind

Skill: Mobilize    Strength: Pause Front Squat Cycle  5 seconds in bottom, 12 second in top then 80% 3×3 (with same pauses)   Metcon: 7-min...
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