Posted by & filed under Uncategorized.

image

Strength:

4 Front Squat/6 Back Squat @ 80% of 1 RM FS

4 Sets

WOD:

This WOD is dedicated to Blair and Amanda. Their big day is on May 02.

3 Rounds

1 Minute Squat Cleans (155/105)

1 Minute 15′ Shuttle Run

1 Minute Shoulder to Overhead (155/105)

1 Minute 15′ Shuttle Run 1 Minute Rest

Count Each Rep and shuttle run for a total of reps per round.

For the 5:15 Class we will have a Battle of Boys vs Girls where we will partner up for the WOD. After we will go out for some sociables!!!

Posted by & filed under Uncategorized.

image

Strength:

On The Minute X 10

2 Power Cleans & Jerks

WOD:

21-15-9

Overhead Squat (115/75)

Toes 2 Bar

Rest 3 Minutes

21-15-9

Row for Calories

 Burpee

Posted by & filed under Uncategorized.

image

Strength:

Strict Press

5-5-5

WOD:

the “Myra”

21 Thrusters

21 Pull Ups

200 Meter Run

15 Thrusters

15 Pull Ups

200 Meter Run

9 Thrustets

9 Pull Ups

200 Meter Run

This workout was designed Myra. Come try it!!!

Posted by & filed under Uncategorized.

image

Strength:

4 Front Squats/6 Back Squats @75% of 1 RM FS

4 Sets

Barbell Row

4-4-4-4

WOD:

4 Rounds

3 Minute AMRAP

5 Deadlift (185/135)

10 Push Ups

15 Air Squats

1 Minute Rest