Month: March 2019

Back Squats, 7×7, Every 2 min, 60-70% WOD: 22 Min Cap 5 Shoulder to Overhead (135/95) 7 Kip Swings (this means T2B AS WELL AS

 This Month’s Theme is Cardio Express. See Sugarwod for more details Gentle Reminder that starting April 1st the 5:05pm class is moving to 5:00pm

Snatch 10×1, EMOM 3 Positional Pause Below knee, above knee, hip Gentle Reminder that starting April 1st the 5:05pm class is moving to 5:00pm AND

Semi Squat Cleans 15×1, EMOM Hold the Catch for 5 Sec. Add weight every 3 sets if you can REALLY emphasize the SEMI SQUAT Gentle

Back Squats 6×3, 65-70%, Every 2 Set 1 & 2: 3s pauses Set 3 & 4: 2s pauses Set 5 & 6: 1s pauses SECOND

Deadlifts with Bands 5×3, every 90 SECOND CHANCE PINK SHIRT ORDER: https://www.surveymonkey.com/r/2KH6GWD (DUE 3/27) AMAP HSPU 4 rounds, 21 min cap In 3 minutes 18/13

SECOND CHANCE PINK SHIRT ORDER: https://www.surveymonkey.com/r/2KH6GWD (DUE 3/27) For Time, 45 min cap 2000/1600 Meter Row 3 rounds of: 5 Pull Ups 10 Push Ups

Bench Press, Close Grip 8×8, every 2 min Warm up C&J 5 rounds of max reps 2 mins on the clock 25 BJO then with

Walking Lunges, 3 there/backs, every 2 min Progressive Overload 5RFT, 17 Min Cap 15-12-9-6-3 DB Ground to Overhead (35s/20s) 60s Plank 10 each, 8, 6,

Partner WOD 5 min on, 2 min off 47 min Part A, 6 rounds 7 Strict Pull Ups 15 KBS (70/50) Eye Level Part A)