WOD

[vc_row][vc_column][vc_column_text]Strength:  Seated 1-arm DB press 5-5-5-5 R&L Workout: AMRAP, finish the round you are in at 15:00. Record total number of rounds completed and time. 250M Row 10 burpee over rower 200M run 10 burpee over rower Cool Down: Coach’s Choice[/vc_column_text][/vc_column][/vc_row]

Back Squat 3-3-3-3-3 to 3 rep max mixed with some balance work With a nasty conditioning WOD finisher to follow.

Skill: Snatch deadlift bar path, light weight [vc_row][vc_column][vc_column_text]Power snatches, ball slams & sprints. Fast and Furious. *Schedule Update beginning Monday October 2, 2017 We will be consolidating class times to eliminate lightly attended times and shift to one-hour start times instead of 30 minute start times.  We will be able to provide more variety in

[vc_row][vc_column][vc_column_text]Max Rep Monday, 3 minutes each, 1 minute rest, x 5 movements.  Show up and see what’s on the Whiteboard. *Schedule Update beginning Monday October 2, 2017 We will be consolidating class times to eliminate lightly attended times and shift to one-hour start times instead of 30 minute start times.  We will be able to

Results

Results

Deadlifts, heavy. Plus a down and dirty conditioning piece immediately following.

4 rounds for time of 350m row or 300m run 21 weighted situp 21 ball slam 21 box overs w/ball Mix in 21 burpees any way after round 2.

Strength: DB floor press 10-10-10-10 WOD: Front squats & ?, for 10 minutes

[vc_row][vc_column][vc_column_text]Swinging Annie 50-40-Run 400M-30-20-10 reps of KB swing 55/36 Double under Situp Options for Double unders Jacked: All double unders unbroken Rx’d: All double unders, any way A: 1/2 reps of double unders each round SU: 3x single unders each round * You may substitute a 500M row if injury prevents running. Warmup: Partition any