Superman
Thursday September 8th , 2022 7 rounds 3 power cleans 205 / 135 7 box jumps 30 / 24
Wednesday September 7th , 2022 3 rounds 30 situps 20 back squats 135 / 85 10 strict pull ups THEN 60 cal machine THEN 3 rounds 10 strict pull ups 20 back squats 135 / 85 30 situps 25 min CAP
Tuesday September 6th , 2022 3 sets each 2 press + 1 push press 2 push press + 1 push jerk 3 push jerk Cash out AMRAP 12 20 shoulder to over head 2 x DB 20 toes to bar share the work , 1 person working at a time.
Monday September 5th 2022 Class Times 830 am 10 am 12 pm AMRAP 16 Partners rotate full rounds 1 power clean 1 thruster 1 burpee Every round add 1 rep to each movement till 16 min is up. if you make it to round 10 , you can share the work in the round with
Thursday September 1 , 2022 6 Rounds 5 bar muscle ups or 10 burpee pull ups run 250m 50 double unders
Wednesday August 31st , 2022 A. front squat wave , 3 waves 5 – 3 – 1 B. partner wod , share the reps 60 clusters for time. Heavy.
Front Squat Strength Wave Read More »
Tuesday August 30th , 2022 5 x 3 min rounds , rest 3 min between rounds 500 / 400 m row Max reps Handstand pushups , wall walk , or inchworm
Monday August 29th , 2022 5 rounds Run 400m 21 Kettlebell swings 53 / 35 12 pull ups rest 1 minute between rounds