WOD

Refer A Friend

Invite A Friend To Check Us Out!
29
Sep

Thursday 9/30

Skill Work:

Split Jerk Technique Work

Workout:

EMOM 16

1- :30 Max Rep HSPU / DB Z-Press

2- 20 Double DB In-Place Lunges

3- :30 Forearm Plank Hold

4- Double-Unders (30/50/:30 practice)

27
Sep

Tuesday 9/28

Strength:

FLEX DAY

5 Rounds of E3MOM

2 Barbell Bench Press @20X1

10 Double-DB Bent-Over Row

5 SLOW Hanging Knee Raises

Workout:

AMRAP 12

10 Double DB Step-Ups (35/50#)

10 Burpee Box Jumps

10 Knuckles-to-Toes

26
Sep

Monday 9/27

Strength:

Snatch Complex E2MOM

5 rounds of:

Power Snatch + Hang Power Snatch + Hang Squat Snatch

Workout:

4 Rounds for Time:

12 Double DB Power Cleans (20/35#)

12 Double DB Shoulder-to-Overhead (20/35#)

400m Run

22
Sep

Thursday 9/23

Skill Work:

Handstand Push-Up/Handstand Walk Practice

Workout:

E2MOM x 10
Odd – Max Calorie Row in 1:00, 1:00 rest
Even – Max Reps of Double DB Shoulder-to-Overhead in 1:00, 1:00 rest