WOD: Sat 12.07.2019 “DT”
“DT”
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
WOD: Wed 11.27.2019 “Rake It Up”
TODAY: No 6:30PM class
"Rake It Up"
5 Rounds
15 Back Squats (95/65)
15 Hang Power Cleans (135/95)
WOD: Wed 09.18.2019 “Drifter”
SATURDAY: Throwdown at 3pm. ONE CLASS at 8am
Hang Power Clean
5×2 reps, across
“Drifter”
3 Rounds of AMRAP 3:
5 Hang Power Cleans (135/95)
3 Muscle Ups
*rest 1 minute between rounds
Tue 09.03.2019 “Off Limits”
NEWS + NUTRITION
"Off Limits"
6 Rounds
15 Calorie Bike
12 Deadlifts
9 Hang Power Cleans
6 Jerks
WOD: Thu 08.08.2019 “Rescue Me”
"Rescue Me"
AMRAP 15
9 Toes to Bar
6 Deadlifts
3 Hang Power Cleans
1 Squat Clean
WOD: Thu 06.13.2019 “Bumpy Ride”
Barbell, RNG + Nutrition Challenge
"Bumpy Ride"
3 Rounds of AMRAP 4
27/21 Calorie Row
21 Hang Power Cleans (115/75)
15 Burpee Box Jump Overs (20")
Rest 4 Minutes
WOD: Wed 05.22.2019 “Strip That Down”
“Strip That Down”
7 Rounds:
AMRAP 2
20/15 Calorie Bike
Max Hang Power Cleans (165/115)
Rest 2 Minutes
WOD: Fri 04.19.2019 “Rear Seats”
No RNG on Sunday
"Rear Seats"
AMRAP 18
9 Hang Power Cleans (185/135)
12 Toes to Bar
15 Box Jumps (24/20)
WOD: Fri 04.05.2019 “Nasty Girls”
“Nasty Girls”
3 Rounds:
50 Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)
WOD: Sat 03.09.2019 “Move It”
"Move It"
With a Partner
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans (155/105)
150' Shuttle Sprint b/w Rounds
*alternate rounds with your partner