*** Please have all shirt and hat orders in by Tuesday
*** this is a link that all members are eligible for, it is a 100.00 rebate from some of the companies that we use, born primitive, O2,etc click the link and it will tell you how to redeem it. …
warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats
2 min rest
wod
“Helen”
3 rounds
400m run
21 kB swings 53/35
12 pullups
Warmup
400m run
3 rounds
10 jumping jacks
10 burpees
10 mountain climbers
2 min rest
wod
3 rounds
1000m row
30 jumping pullups
30 ring dips
50 double unders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 back squats 45/35
2 min rest
wod
back squats
15-12-9-6-3
Warmup
500m row
3. Rounds
10 pullups
10 push ups
10 squats
2 min rest
Wod
3 rounds
2 min bar hang ( done in as few sets as possible)
21 pushups with feet elevated 20”
warmup
50 double unders
3 rounds
10 ring rows
10 jumping jacks
10 situps
2 min rest
wod
“Nicole”
20 min AMRAP
400m run
max reps pullups
score is total pullups
Open 2:00-3:00pm
10:00am-11:00am
In teams of two,
3 rounds
2 min per round
-rope climbs
-KB swings 70/53
-ring dips
-back extentions
=assault bike calories
warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 thrusters 45/35
2 min rest
wod
1000m row
21 cleans 95/65
15 thrusters 95/65
500 m row
15 cleans 95/65
12 thrusters 95/65
250m row
9 cleans 95/65
9 thrusters 95/65
Warmup
500m row
Coach led warmup/skill work using push-jerk
Wod
Push-jerk
5-5-5-3-3-3-1-1-1