Monday 01/27
Body Armor - ALT OTM x 10 mins
8-10 Strict Pull ups
10 Kneeling DB Press ea. arm
WOD - For Time
Buy in : 1,000m Row
5RDS
15 Push Ups
20 Sit ups
25 Air Squats
Buy out : 1,000m Row
Friday 01/24
Strength Day
Part 1 - Every 2:00
10 x 3 Back Squats
@ 80% of 1RM or 5-10lbs heavier than last week
Part 2 - OTM x 10
Sets 1 - 5 = 2 Snatches
Sets 6-10 = 1 Snatch
Build based off feel
Thursday 01/23
Strength - OTM x 8
1 Power Clean
build based off feel
WOD - 15 min AMRAP
30/24 Cal Row
20 Sit Ups
10 Hang Power Cleans (105/75)
Wednesday 01/22
We ask if you could please bring your gym shoes to change into during this time of year. It helps keep our mats in the gym much cleaner and salt free!
Incase of severe weather we will always post here and on our Instagram story if there are any sudden closures.
Body Armor - OTM x 3 RDS
100’ Pizza Plate Carry
30 Banded bicep curls
12 DB Bench
WOD - 4RFT
20 DB Goblet Squats (50/35)
18 Alt DB Snatch
16 Push Ups
Tuesday 01/21
Our parking lot is still super icy! Please be careful!
Strength - Every 2:00 x 6 Sets
5-5-5-5-5-5 Strict Press
Build based off feel
WOD - 3 RFT
75 DU
12 Burpees
21 Box Jumps (24/20)
