Wednesday with a Poker Face
Strength Strict Press: 15 minutes to build to a heavy single WOD: “Poker Face” 3 x AMRAP 5’s, Resting 5:00 between: 400m Buy-In, into...
Twofer Tuesday
Strength 6 x 12/ leg Weighted Bulgarian Split Squat RX- 30/20 WOD: 25-20-15-10 Toes to bar Hand Stand Push Up
Spacey Monday
Bench Press 6 x 5 w/ a :02 Pause at the bottom (on the chest) WOD: “Space Cadet” 21-18-15-12-9-6-3: Double Dumbbell Squats (50’s/35’s)...
Friday Floor It
Clean and Jerk Complex On the 2:00 x 5 Sets: 2 Low Hang Squat Cleans 1 Push Jerk 1 Split Jerk WOD: “Floor It” On the 5:00 x 5 Rounds:...
Thursday with Chelsea
Skill: Pull Up: 5 x 5 Negative Pull Up @ :03 WOD: Chelsea EMOM for 30 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats
Night Night Wednesday
“Slumber Party” 2 Rounds: 20 Push Jerks (135/95) 4 Rounds of “Cindy” 800 Meter Run Midline 3 Giant Sets: 20 Weighted AbMat Sit-Ups 25...
Friday Awful Annie
Awful Annie For time: 50-40-30-20-10 Double-under Sit-up 5-4-3-2-1 Clean W 185 lb. M 275 lb.
Tuesday Can Get Nasty
NASTY NANCY 5 rounds: 500-m run 15 overhead squats 15 bar-facing burpees W 125 lb. M 185 lb. HANDSTAND HOLD Max freestanding handstand hold
Friendly Monday
FRIENDLY FRAN 3 rounds: 21 thrusters 21 chest-to-bar pull-ups W 85 lb. M 115 lb. W/ remaining time of class 1RM FRONT SQUAT Establish a...
