WOD Friday January 2nd

Rent is due. Thanks! Warm up # 9 1. 20 minutes to find a 2 rep max clean 2. As many rounds as possible in 12 minutes of: 1 Power clean 2 Front squats 3 Push presses 4 Jerks 5 Pullups  (Strict) * Don’t punk out on the weight if you are trying to get strong.

WOD Wednesday July 2nd

Rent is Due. Thanks! Warm up # 4 For time: 600 Meter run 40 Handstand pushups 500 Meter row 40 Box jumps 24/ 20″ 400 Meter run 40 Wallballs 300 Meter row 40 Hang power cleans @ 3/4 / 2/3  body weight 200 Meter run 40 Kettlebell swings @ 1.5 / 1 pood 100 MeterContinue reading “WOD Wednesday July 2nd”

WOD Thursday April 17th

Warm up: 10 burpees / 400 meter run / 10 burpees So,so sorry… As many rounds and reps as possible in 25 minutes of: 5 Wall climbs 10 Clean and jerks @ 135 / 93 ( power cleans okay) 15 Muscle ups 20 Parallette handstand pushups  (kipping = scaling) 25 Kneeling squat jumps 30 CleansContinue reading “WOD Thursday April 17th”