WOD

Class Times: 8:30,10:00

Come join us for Murph!!!!!

Class Times: Open Gym 12-2

Class Times: 8:30:9:30,10:30

Come join us for an awesome WOD

WOD

Sport:
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Back squats

Then:
10 min AMRAP:

20 Shoulder to overhead (95,65)
10 Lateral over bar burpees

Fitness:

Back squats

Then
10 min Amrap:
•10 S2O (55/35)
• 8 Burpees to Plate

Foam roll and mobility work

WOD


SPORT
8 rds.
10 Deadlifts (185/125) (135/95)
15 Wallballs (20/14)
200m run

FITNESS
6 rds.
10 KB Deadlifts
10 wallballs
200 m run

Core focus:
2 rds.
10 hollow rocks
10 alt. V ups
10 ab rows
10 sec hollow hold

WOD

Practice Snatch Progression warm up
Then
Every 90 sec for 15 min:
2 Snatch lift offs + 1 snatch

Then
10 min AMRAP:
•30 DU
•10 alt. DB snatch + 2 alt. reverse lunges with DB OH

Core focus: 150 sit ups

WOD

Sport:
20 min AMRAP:
500m row
25 KBS (52/35)
20 Box Jumps
15 Burpees
10 Butterfly sit ups

Fitness:
20 min AMRAP:
300m row
25 KBS (35/20)
20 Box steps
15 Sit ups
10 No push up burpees

WOD

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SPORT
Front squats 5x5x3x3x1

Then: 3rds.
400m run
10 Pull ups
8 front squats @ 75-80% 1RM

FITNESS
3 rds.
5 Box squats w/kb
5 Kb box step ups (each leg)

Then:
4 rds
10 wallballs
10 ring rows
200m run

Then:
Both Sport & fitness
3rds.
10 Db skull crushers
30 banded OH tricep ext.

Class Times: 8:30,9:30,10:30

Come join us for an awesome WOD!!!