WOD

Monday, 8/8/22:A. Back Squat 4 x Max Reps @ 70%rest 3:00+Complete as many rounds as possible in 7 minutes:10 DB Step Ups (50/35) (24/20)5 Handstand…

Monday, 8/1/22:A. Pause Front Squat 4×1 (2 second pause at the bottom)rest 2:00+Complete as many rounds as possible in 7 minutes:3 DB Snatch 50/353 Bar…

Monday, 7/25/22:A. Pause Front Squat4×1 (w/ 3-sec pause in bottom)+7 RFT:2 Devils Press (50/35lb)5 Burpee Pull-Ups21 Air Squats**17 MIN CAP** Tuesday, 7/26/22:Every 4 min x…

Monday, 7/18/22:“Aimee’s Funhouse” A. 10 Min Clock:Max TGU, moderate load+For Time:100 Double Unders50/40 Cal Bike100 Russian KB Swings (70/53lb)500m Run100 Double Unders**20 MIN CAP** Tuesday,…

Monday, 7/11/22:A. 15 MINS TO BUILD TO TOUGH OVERHEAD SQUAT SINGLE+For Time:3 Rounds of:20 DB Snatches (50/35)12 Burpee Over the DB-Rest 3 mins-3 Rounds of:10…

Monday, 7/4/22:**NO Classes- Open Gym @ 8:30am! **“Whitten”5 RFT:22 KB Swings (70/53)22 Box Jumps (24/20)Run 400m22 Burpees22 Wall Ball Shots (20/14)**Can be done individually OR…

Monday, 6/27/22:Every 5 min x 25 min:12/10 Cal AB10 Barbell Back Squats (135/95)12 TTB Tuesday, 6/28/22:5 Sets, For Quality:Max Reps Bench Press @ 85-90% of…

Monday, 6/20/22:Open Workout 20.2:AMRAP 20:4 DB Thrusters (50/35)6 Toes to Bar24 Double Unders Tuesday, 6/21/22:A1. Bench Press x 5-6 Reps @ 80-85%, Rest 60 secA2….

Monday, 6/13/22:“The Dave Kenny Total”0-10minBack Squat Single in 4 sets or less10-13 min: Rest13-23min:Bench Press Single in 4 sets or less23-26min: Rest26-30minFor Time:30 Burpee Pull…

Monday, 6/6/22:For Time:800m Run50 Wall Ball Shots (20/14)30 Toes to Bar500m Run30 Wall Ball Shots (20/14)20 Toes to Bar300m Run20 Wall Ball Shots (20/14)10 Toes…