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

WOD

5 Rounds

12 GHD Situps/25 Situps

40 DU

6 Power Cleans

Rest 2 MINS

Each Round for time

WOD

As Many Burpees As Possible in 3 MINS

Then

5 Rounds For time

15 Pullups

20 Box Jumps

25 Russian KB Swings

30 Situps

20 MIN CAP

Rest 3 MINS

AS MANY Partner Burpees AS Possible In 2 MINS

WOD

30 MIN Every Minute On the MInute

Minute 1. Row/Bike/Ski for Cals

Minute 2. Wall Balls

Minute 3. Handstand Pushups Or Wall Walks

Minute 4. T2B Or V-Ups

Minute 5. Rest

Choose machine Calorie Total, Wall Ball Weight and Reps, Handstand Option and Reps, And T2B or V-Ups and reps