STR: Cycle Week 4 of 6 Bench Press WOD: AMRAP 8: 100m Run 8 HSPU *SUB: HR Push-ups 100m Run 6 Single Arm Alt Devils Press â Rest 2:00 AMRAP 8: 100m Run 8 HSPU 100m Run 6 Single Arm Alt Devils Press â Start AMRAP from the start.
PARTNER WOD: AMRAP 12: 4 Front Squats 8 Pull-ups 10 Box Jump Overs P1 completes 1 full round while P2 performs 200m Run. Switch when both partners are done. â Rest 3:00 OPTIONAL STR: EMOM 10: P1 odd numbers P2 even numbers 8-6-6-4-4 Front Squats â Build up to moderate-heavy weight.
9AM CLASS ONLY! Closed for the rest of the day. HAPPY THANKSGIVING! THANKSGIVING WOD:(SOLO/PARTNER)âSTUFFEDâ5 RFT:11 STOH (135/95) (each)25 Sit-ups (synchronized)11 Burpees (synchronized)25 Cal Row (each) After Rounds 1,3,5 complete a 200m Run (together)
STR: Cycle Week 3 of 6 Power Cleans WOD:âElizabeth-ishâFor Time:18-15-12-9Hang Power Cleans (135/95)Hand Release Push-ups
STR: Cycle Week 3 of 6 Bench Press WOD:EMOM 15:Alternating between,1- :30 Max Cal AB2- 15 Toes To Bar3- 20 Plates GTOH
STR: Cycle Week 3 of 6 Deadlifts WOD: Every 1:30 for 7 Sets: 8 Deadlifts 50 DUs â Rest the remaining time.
PARTNER WOD: AMRAP 15: 70 DUs / Singles 50 Cal Row 20 Power Cleans â Split reps as needed. One partner works at a time. Rest 2:00 OPTIONAL STR: In 10min establish a moderate 4 rep: Power Clean
STR: Cycle Week 2 of 6 Front Squats WOD: âThe Hulkâ AMRAP 12: 5 Front Squats (185/135) 7 Box Jumps (30/24) 10 KBS (70/53)
STR: Cycle Week 2 of 6 WOD:âInfinity Loopâ4 Rounds:10 Push Press (75/55)10 Up Downs Rest 2:003 Rounds:10 Push Press (95/65)10 Burpees Rest 2:002 Rounds:10 Push Press (115/75)10 Bar Facing Burpees
STR: Skills WOD:AMRAP 16:20 Lateral Box Step Overs20 Ring Rows20/15 Cal AB
