April 26/24.
Strength: Sq Cleans 12 min EMOM: Min 1-3: 3 reps @ 60% Min 4-6: 2 reps @ 70% Min 7-9: 1 rep @ 80% Min 10-12: 1 rep @ 90%. WOD: 3 Rounds...
April 25/24.
Strength: Core 12 min EMOM: Min 1: 45 s L plank Min 2: 45 s FK Min 3: 45 s R plank Min 4: 45 s Plank. WOD: Jackie 1000 m Row 50 Thrusters...
April 24/24.
Strength: Split Jerks 10 min EMOM: 1 Power cl + 2 split jerks. WOD: 16 min EMOM MIN 1: Box Jumps MIN 2: KBS MIN 3: Cal Bike MIN 4: REST...
April 23/24.
Strength: Bench Press 20 min to establish 1 rep max. WOD: 200 m run 24 T2B 24 HSPU 200 m run 18 T2B 18 Strict HSPU 200 m run 9 T2B 9 Wall...
April 22/24.
Strength: Ring Dips 10 min EMOM: Odd : 5 strict Dips with a 3 sec pause @ bottom. Even: 5 kipping Dips with a 3 sec pause @ top. WOD:...
April 19/24.
FYI - no 7:30 am class on the April 19 & 22. Strength: Sq Sn 9 min EMOM - waves 1 rep Min 1: 70% Min 2: 75% Min 3: 80% Repeat x 3 WOD: 21...
April 18/24.
Strength: Core 12 min EMOM: Min 1: 50 sec Plank Min 2: 50 sec FK Min 3: 40 Twists Min 4: 30 Hollow Rocks. Partner WOD: 400 m run 75 T2B...