WOD

Bench Press

5x5 @ 65-75%

Then

1 MIN Max cals Assault Bike

1 MIJN Max Russian Swings

1 MIN Max Box Steps Ups

1 MIN Max Situps

x4

WOD

20 Sec hurdle Hops

20 Sec Toe taps

5 Broad jumps

x3

Back Squat

10-8-6-4-2

Strict Pullups

10-8-6-4-2

Rest 2-3 Mins after each set

GHD Situps

3x10

Reverse Front Rack Lunges

3x8/8

WOD

3 Rounds for time

Row 750 M

75 DU

25 pushups

DUE to Weather

No 530 AM Class

please check back an hour before the next class time for updates

WOD

1000 M Row

60 HSPU

1000 M Row

60 Ring Dips

1000 M Row

60 HR Pushups

WOD

19.2

8 MIns

25 T2B

50 DU

15 Squat Cleans

25 T2B

50 DU

13 Squat Cleans

If you complete before 8 Min mark add 4 Mins to your time and complete

25 T2B

50 DU

11 Squat Cleans

if you complete this add 4 Mins to the clock and complete

25 T2B

50 DU

9 Squat Cleans

if you complete this in the time window add 4 minute to the clock

25 T2B

50 DU

7 Squat Cleans

WOD

20 MIN AMRAP

Row 500 M

20 Burpees

20 KB Swings

20 V- Ups

WOD

Bench press

5-5-3-3-1-1

10 MIN Every MIN On The Min

Minute 1. 5-8 DB Bench Press

Minute 2. 5-8 Strict Pullups

Reminder

today we have Open GYM from 9AM-1130 AM

WOD

Every 2:30

5 Back Squats @ 75%

Then

10 MIN AMRAP

2 DB Snatches

2 Box Step Ups

4 DB Snatches

4 Box Step ups

6 DB Snatches

6 Box Step ups

8 DB Snatches

8 Box Step ups

10 DB Snatches

10 Box Step ups