WODs

 *NO 8PM CLASS TONIGHT…   For Time:   -Run 800m 10,9,8,7,6,5 Of: Push-Up Floor-Press (S:95/65 RX:115/73 A:135/95) -Run 400m 10,9,8,7,6,5 Of: Push-Up Floor-Press -Run 200m   Extra:  30 HSPU/Negatives *Only If You Have Mastered The Wall Kick-Up    

  For Time:   55 Squat Clean Thrusters (S:75/55 RX:95/65 A:115/83)   -3 Min Rest-   For Time:   75 Full-Squat Box Jumps (24/20)   Extra: 100 ABMAT SIT-Ups    

MAKE-UP WODs:   “Torture” AMRAP In 15 Mins Of:   3 Thrusters 5 Burpees 7 KB Swings   “Machine Gunner” For Time:   1 Mile Ruckmarch (90/70) 40 Deadlifts   *Or 2000m Row For Time      

0930 Warrior Program   “Small” Three rounds of: Row 1000 meters 50 Burpees 50 Box jumps, (24/20) box Run 800 meters   Teens and WOD:   For Time:   1 x 800m Stretcher Carry 2 x 400m Stretcher Carries *Teams… Read more »

*THERE WILL BE NO 7pm CLASS   5 Rounds For Time:   20 D/U’s 20 Box Dips 20 Hang-Cleans (S:95/65 RX:115/80 A:135/95)   Core: 50 Hip-Ext. Leg Raises      

  For Time:   1 Mile Ruckmarch (S:75/55 RX:90/70) 40 Deadlifts (No Release From Top) (S:155/105 RX:185/135 A:225/165)   Competitors: 800m Ruckrun (45/30)    

“Torture”   AMRAP In 15 Mins Of:   3 Thrusters (S:75/55 RX:95/65 A:115/80) 5 Burpees (A:Bar-Hop) 7 KB Swings (S:24/35 RX:53/35 A:70/44)   Competitors:   21 Additional Thrusters At The Next Weight Class    

  OPEN O/H PRESSING FORUM   We will review the:   Shoulder Press Push-Press Push-Jerk   Athletes will have the hour to work each of these lifts in an open gym style setting with coaches on standby to assist/train/guide.  … Read more »

  AMRAP In 20 Mins Of:   10 Front Squats (S:95/65 RX:115/75 A:135/95) 10 DH Chin-Ups 10 Squat Thrusts 10 Sit-Ups (No ABMAT)    

Gym is closed. Travel WOD: To be completed outside: Sprint straight line for 30 secs Lunge back same distance X 3 rounds 50 Push-ups 10 30 sec. HS holds 50 V-ups