LIFT

Front Squat (3 second pause)
3×2 @ 75%
3×1 @ 80%

WOD

6 rounds…
12 Wall Balls (20/14)
6 Deadlifts (225/165)
3 Muscle Ups

‎WOD:
30 Box Jumps (24/20)
10 Pullups
10 Handstand Pushups
5 Overhead Squats (135/95)
25 Box Jumps
10 Pullups
10 Handstand Pushups
5 Overhead Squats
20 Box Jumps
10 Pullups
10 Handstand Pushups
5 Overhead Squats
15 Box Jumps
10 Pullups
10 Handstand Pushups
5 Overhead Squats
10 Box Jumps
10 Pullups
10 Handstand Pushups
5 Overhead Squats

Coaching Points: This is a long workout so take a good amount of time to mobilize afterwards

Tuesday Workout Of the Day

LIFT

Press
3×5 @ 80%

WOD

8min AMRAP
5 Ring Rows
30 Yard Burpee Broad Jumps

BUY OUT

3 Rope Climbs

Hey all, just a reminder that this Saturday is the Jennifer Kovach Memorial Workout.

All classes are cancelled for the day. Please feel free to attend the event and support this great cause! Click here for details on the event.

Monday Workout Of the Day

LIFT

Cleans
4×2 @ 80%

WOD

21 Thrusters (95/65)
21 Toes to Bar
200m Run
15 Thrusters
15 Toes to Bar
400m Run
9 Thrusters
9 Toes to Bar
800m Run

Sunday Workout Of the Day

SKILL

1) Double Unders 5min practice

2) Find 1RM Turkish Getup

WOD

12min AMRAP
2 Handstand Pushups
4 Hang Snatches (95/65)
6 Overhead Squat
8 Burpees

WOD: Squats, Pushups, WBs, BBJs

Posted: September 27, 2014 in Uncategorized

Saturday Workout Of the Day

LIFT

Back Squat
3×3 @ 80%
2×2 @ 85%

WOD

21-15-9
Pushups
Wall Balls (20/14)
Burpee Box Jumps (24/20)