WOD

Rowing, box jump & muscle-ups into ring dips. Show up and see the numbers

[vc_row][vc_column][vc_column_text]Deadlift 5×3 @ 80-85% of 1RM, weighted plank-1 minute between sets DB bench press 10-10-10-10, performed between DL sets Conditioning WOD: 12-9-8-7-6-5-4-3-2-1 reps of ? & ? (57 reps of each)[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]Strength or Skill:  Overhead squat 3-3-3-3-3 WOD:  Power snatches and front squats, fast and furious.  Show up and see the numbers. Watch the video and join us in our Mountain Climber challenge to support Kara as she makes her 3rd attempt to reach the summit of Mount Everest.  Yes, I said Mount Everest. We’re doing

[vc_row][vc_column][vc_column_text]Helen ++ 5 rounds for time of, 400M run or 500M row 21 KB swing 55/36 12 pullups Sneak Peek for the Week: Tuesday: OH Squat strength + Power snatch & front squat WOD Wednesday: Deadlift 5×3 at 80-85% & DB bench press 15-15-15-15 Thursday: Rowing grinder W/optional runs Friday: Ab/Core Blaster Saturday: Partner Suckfest

Results:

Friday Surprise. Show up and see what’s on the Whiteboard.

KB & DB Recovery WOD. A test of both physical and mental conditioning . Plus a whole bunch of “60’s” in the warmup and cool down.

[vc_row][vc_column][vc_column_text]Barbell skill & mobility work followed by heavy front squats, ending with a quick conditioning wod.  Be there.[/vc_column_text][/vc_column][/vc_row]

ets Deadlift+Hang power clean and situp Alternating EMOM. Show up and see the details.

[vc_row][vc_column][vc_column_text]”Fractured Cindy” AMRAP in 20 minutes, with rest periods, of 5 pullup 10 pushup 15 squat Work for four minutes then rest one minute until you have completed 20 minutes of work. Eliminate any rest during your four minute work segments. Maintain a Fast and Furious pace while preserving good form. [/vc_column_text][/vc_column][/vc_row]