February 2022

3 – 1 – 22 A. Front squat 6 sets of 4 reps , sets 4 – 6 same weight. B. Thruster from the rack , 5 sets of 2 reps , sets 3 – 5 same weight. C. partner cash out AMRAP 15 One person rows 30 cals while other person does 25 handstand […]

The dunk lady will be back to measure your body fat ! Bring a swimsuit and towel! Nutrition is the single most important thing for body composition. If you have been working out hard for a long time and not seeing the results you want , I guarantee you , you can fix this with

WOD 2 – 25 – 22 40 seconds on 20 seconds off rotate stations for 25 min Bike burpee row russian kb swing Situps

2 – 24 – 22 5 sets 3 push press + 1 split jerk B. Amrap 15 50 cal bike 50 dual DB shoulder to overhead

2 – 23 – 22 6 rounds 3 snatch 135 / 85 15 wall balls 3 snatch 30 dubs

WOD 2 – 22 – 22 5 x 3 min Rounds Run 400m max bar muscle ups. scale with burpee pull ups. rest 3 min.

normal class times tomorrow. 🙂 WOD 2 – 21 – 22 A. 4 min EMOM x 4 reps power clean rest 1 min 4 min EMOM x 3 reps power clean rest 1 min 4 min EMOM x 2 reps power clean rest 1 min 4 min EMOM x 1 rep power clean B. 12

2 – 18 – 22 10 – 20 – 30 – 40 – 50 wall balls 15 alternating hands DB snatch 50 / 35

2 – 17 – 22 AMRAP 12 2 cluster 135 / 95 4 ctb 16 dubs

2 – 16 – 22 5 x 3 min rounds , rest 3 min Row 500m max wall walks