WOD

*Sorry for the inconvenience, the water will be shut off to our building from approximately 6am to 7:30am. :16 AMRAP 60 Calorie Row 50 Wall Ball 20/14 40 Russian Twists (each side) 20/14 30 Push Ball 20/14 200m MB Run 20/14 10 Leg raises with MB between ankles 20/14 Max Burpees   Accessory work: 3-4 sets: 20...

E3M x 4 10 DB Pull overs 10 Push ups 10 Pendley BB Row   E3M x 4 10 Skater Lunges 10 Forward Lunges 10 Reverse Lunges *5 each leg *Use a DB or KB *Increase each set if good form   TABATA: 4 Rounds of each, then switch: Battle Rope Rest Air Bike   Accessory work: Crossover Symmetry Recovery...

Starting at 5:30am, the dead tree in front of the gym will be removed.  Please park in the back parking lot and enter through the garage doors.  This should only affect the morning classes.   With a running clock: 4 Rounds 3 x 50m Shuttle runs 6 C2B Pull ups 6...

E2M x 3 Single arm KB Overhead Squat (5 each side)   E2M x 4 5 Back Squats @ 65% 5 Back Squats @ 70% 5 Back Squats @ 75% Max Back Squats @ 80% (Up to 10)   30-20-10 Push ball 20/14 Split Lunges Sit ups *Scale = Alt. lunges   Accessory work: 3-4 sets: 20 Banded Glute Bridges 80ft Banded side...

EMOM x 10 1:  Double unders 2:  Rest   For max reps: :2 Max Single arm KB Thrusters 35/26 :2 Rest :2 Max Calorie Row :2 Rest :2 Max rep Devils Press 40/30 :2 Rest :2 Max Calorie Air Bike   Accessory work: 1-2 Rounds (not for time) 20 T2B (Knee raises) 40 Ab mat sit ups 60 second plank 40 Mountain Climbers 20...

E2M x 4 20 KB Skater Lunges *Try to increase weight each set, but remember we’re looking for quality of movement over heavy/sloppy   E2M x 4 5 Push Press 4 Front Rack Reverse Lunges (total) 3 Hang Squat Cleans *Increase weight each set if good form   E2M x 4 4 x 2 Romanian Deadlifts...

:15 AMRAP 2 x 50m Shuttle sprint 40 ft. Bear crawl (hips above shoulder level) 40 ft. Broad jumps 10 Toes to Bar   Accessory work: 3-4 Compound sets: 10 Weighted GHD sit ups 20 Russian Twists 30 Flutter kicks + Crossover Symmetry   7pm Oly: E2M x 5 Muscle snatch + 2 snatch balance *Work to heaviest MS   E2M x 5 3 OHS...