WOD

EMOM x 30 1:  Ab mat sit ups 2:  Calorie Air Bike 3:  Russian Twists 4:  Double unders 5:  Flutter kicks 6:  Calorie Row *40 seconds of work, 20 seconds of rest   Accessory work: Crossover Symmetry + Mobility (Couch stretch) 2 minutes each side   7pm Oly: E2M Power Clean + Clean + Jerk @ 50% x 2 sets; 55% x 2...

E2M x 3 5 Windmills (Each side)   TABATA: *8 Rounds of each *1 minute rest between exercises DB Shoulder presses DB Jumping lunges Ring dips DB Walking lunges DB Push presses RX = 35/25   Accessory work: 3-4 sets: 20 Banded Glute Bridges 80ft Unbroken Banded side steps...

EMOM x 24 1: 3 Deadlifts @ 75% 2: 6 Bench Press @ 65% 3: 9 Wall Ball 30/20 4: 12 Box Jump step downs 24/20   Accessory work: Crossover Symmetry + Mobility (Couch stretch) 2 minutes each side   7pm Oly: E2M Power snatch + snatch @ 50% x 2 sets; 60% x 2 sets; 70% x 3 sets   E2M...

E2M x 3 5 Windmills (Each side)   Immediately into: E2M x 3 Single arm KB Overhead Squat (5 each side)   E2M x 4 3 Back squat @ 80%   E2M x 4 8 Split stance RDL *Try to increase weight each set *Only move up if good form   Accessory work: 3-4 sets: 20 Banded Glute Bridges 80ft Unbroken Banded side...

7:00, 8:30 and 10:00am classes only “Team 1776”   For Time (in a Team of Three) KB Swings 53/35 Box Jumps 24/20 Air Squats Push-Ups Burpees Pull ups Sit Ups Row (calories) Double Unders Wall Balls 20/14 Russian Twists 25/15 plate Dumbbell Push Press 40/25   As a team, complete a total of 1776 reps of all movements, in any order.   Multiple partners...

E3M x 12 (3 Rounds) 1 - Calorie Bike 2 - Burpee Box Jump over 24/20 3 - Calorie Row 4 - 50m Shuttle runs   *Each set is 2 minutes of work and 1 minute rest/transition.   Accessory work: 3-4 sets: 20 Banded Glute Bridges 80ft Unbroken Banded side steps   7pm Oly: E2M Power snatch + snatch @...

E2M x 3 3 Push Press + 1 Push Jerk *Try to increase weight each set if good form   Immediately into: E2M x 3 1 Push Press + 1 Split Jerk *Try to increase weight each set if good form   Immediately into: E2M x 3 1 Split Jerk *Try to increase weight each set if...