Front Squat SWOD
A. 7 x 4 Front Squats building B. AMRAP 7 3 thrusters 135 / 95 7 toes to bar
Thursday March 9th , 2023 800m run 60 situps 40 wall balls 20 snatch 95 / 65 100 double unders 20 snatch 40 wall balls 60 situps 800m run
Wednesday March 8th , 2023 5 x 3 min rounds / rest 3 min 500m / 400m Row max wall walks
Tuesday March 7th , 2023 A. Power clean 5 – 5 – 3 – 3 – 3- 1 – 1 – 1 – 1 B. Partner amrap 10 Accumulate 3 min L Hold or Plank with one person working at a time , in remaining 10 min accumulate max meters on a machine with a
March 3rd , 2023 AM classes will be same as last week , 2 heats within the hour. PM classes will be merged into a Friday night Lights Heats starting at 430pm and going till the entire gym finishes. Feel free to bring drinks and hangout. Congratulations to all the athletes that completed the Open
march 2nd , 2023 10 rounds each , rest 1 : 1 each round with partner Odd Rounds15 / 12 cal row15 wall ball 20 / 14 Even Rounds15 / 12 cal row15 KBS 53 / 35
WOD February 28th , 2023 5 Press 4 Press + 1 Push press 3 Press + 2 push press 2 press + 3 push press 1 press + 4 push press 5 push press B. 8 min amrap burpee box jump 24 / 20
Press + Push Press Read More »
WOD February 27th , 2023 4 rounds For time 20 / 16 cal machine 20 db snatch 50 / 35 25 / 20 push ups 250m run