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  • 20MAY

    0 Comments

    Open Gym

    Open Gym 10:00am to 12:00pm   Suggested WOD Pump It Up 3 Rounds of: 5 Strict Handstand Pushups 5 Strict Pull-Ups 10 Dumbbell Strict Presses 10 Dumbbell Bent Over Rows (each arm) then… 70 Calorie Assault Bike then… 3 Rounds of: 5 Strict Handstand Pushups 5 Strict Pull-Ups 10 Dumbbell Strict Presses 10 Dumbbell Bent

  • 19MAY

    2 Comments

    Lava Run

    Partner Strength In 10 Minutes Partner 1 Build to a heavy Complex 1 Power Snatch + 3 Overhead Squats — with remaining time —  Partner 2 Build to a heavy Complex 1 Power Clean + 3 Thrusters   *Partners decide which complex they will complete and split time as they wish. *Partner 2 cannot begin until Partner 1

  • 18MAY

    20 Comments

    Slasher

    Slasher

    Strength Tempo Front Squat 10 Sets of 1 rep *6 Seconds Down, 1 Second Pause in Bottom   WOD Slasher AMRAP 13 minutes 50 Alternating Dumbbell Snatches (50/35) 40 Burpees 30 Toes to Bar 20 HSPU   Extra Row Conditioning 27-24-21-18-15-12-9 Calorie Row *Rest 1 Minute Between Efforts

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