WOD: A. Make Up Lift.  B.S./F.S./Snatch/Clean and Jerk/ B. Ghost- 6 Rounds for reps 1 min cal row 1 min burpees 1 min DU 1 min rest Sport: A. Make Up Lift.  B.S./F.S./Snatch/Clean and Jerk/ B. Ghost- 6 Rounds for reps 1 min cal row 1 min burpees 1 min DU 1 min rest C. Griff For time:Run 800 metersRun 400 meters backwardsRun 800 metersRun 400 meters backwardsRead more

WOD: A. Clean and Jerk 6×2 @75% B. 5 Rounds- Unbroken 7 Hang P Clean (135/95) 7 STO (135/95) Rest as needed between rounds/movements Sport: A. C&J 5×3 (TNG) B. 5 rounds-Unbroken 7 Hang P. Clean (185/125) 7 STO (185/125) Rest as needed between rounds/movements C. 3 Rounds 10 double KB Lunge (1.5/1) 5 Double KB Press (1.5/1) -Post results to comments!  Read more

WOD: A. Pull Up Progressions 5×5 B. 2500m Row every 500m perform 25 DU/Tuck Jump Sport: A. 4×15 (5/3 bar MU, 5 C2B, 5 PU-unbroken) B. 3k Row every 500m perform 25 DURead more

WOD: A. Back Squats 6×3 @ 75% B. 3 rounds 400m Run 25 Air Squats 20 push ups 15 T2B Sport: A. B.S. – 5×5 (2 pause, 3 regular) B. 3 rounds 25 BS – 155 (155/105) 20 HR Push ups 15 T2b C.) OHS from the ground 5×3  Read more

NO KB CLASS THIS WEEK.  SEE YOU BACK IN CLASS NEXT MONDAY. Read more