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Thursday WOD 3/10/22

Thursday Schedule: 6am/8am WOD – Open Gym 9am/530pm

3 Rounds:

15 Deadlifts (95/65) (135/95)
10 Strict Pull-ups

Directly Into…

3 Rounds:
12 Front Squats (95/65) (135/95)
12 Pull-ups

Directly Into…

3 Rounds:
9 Shoulder to Overhead (95/65) (135/95)
9 Burpee Pull Ups

3 Rounds:

15 Deadlifts (95/65) (135/95)
10 Strict Pull-ups

Directly Into…

3 Rounds:
12 Front Squats (95/65) (135/95)
12 Pull-ups

Directly Into…

3 Rounds:
9 Shoulder to Overhead (95/65) (135/95)
9 Burpee Pull Ups

3 Rounds:

15 Deadlifts (95/65) (135/95)
10 Strict Pull-ups

Directly Into…

3 Rounds:
12 Front Squats (95/65) (135/95)
12 Pull-ups

Directly Into…

3 Rounds:
9 Shoulder to Overhead (95/65) (135/95)
9 Burpee Pull Ups

Comments Disabled| |

Wednesday WOD 3/9/22

Wednesday Schedule: 6am/8am/9am/530pm WOD

TEAMS OF 2
AMRAP 25:
50 Box Step Ups (24″/20″)
2 Rounds of “Strict Cindy”
250 Meter Row

*Alternate Stations With Partner
*Score = Total Rounds + Reps

1 Round of “Strict Cindy” =
5 Strict Pull Ups
10 Push Ups
15 Air Squats

1 Rep = 1 Box Step Up
1 Rep = 250 Meter Row

TEAMS OF 2
AMRAP 25:
50 Box Step Ups (24″/20″)
2 Rounds of “Strict Cindy”
250 Meter Row

*Alternate Stations With Partner
*Score = Total Rounds + Reps

1 Round of “Strict Cindy” =
5 Strict Pull Ups
10 Push Ups
15 Air Squats

1 Rep = 1 Box Step Up
1 Rep = 250 Meter Row

TEAMS OF 2
AMRAP 25:
50 Box Step Ups (24″/20″)
2 Rounds of “Strict Cindy”
250 Meter Row

*Alternate Stations With Partner
*Score = Total Rounds + Reps

1 Round of “Strict Cindy” =
5 Strict Pull Ups
10 Push Ups
15 Air Squats

1 Rep = 1 Box Step Up
1 Rep = 250 Meter Row

Comments Disabled| |

Monday WOD 3/7/22

Monday Schedule: 6am/8am/9am/530pm – SPIN 530pm

FRAN

(BENCHMARK)

21-15-9:

Thrusters (95/65)

Pull-ups

FRAN

(BENCHMARK)

21-15-9:

Thrusters (95/65)

Pull-ups

FRAN

(BENCHMARK)

21-15-9:

Thrusters (95/65)

Pull-ups

Comments Disabled| |

Friday WOD 3/4/22

Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm

Spend 15 Minutes and Work on Mechanics of Snatch before WOD

For Time:
75 Power Snatches (45/35) (75/55)

On the Minute [Starting at 0:00]:
30 Double Unders

*Score = Time it takes to complete the workout

Spend 15 Minutes and Work on Mechanics of Snatch before WOD

For Time:
75 Power Snatches (45/35) (75/55)

On the Minute [Starting at 0:00]:
30 Double Unders

*Score = Time it takes to complete the workout

Spend 15 Minutes and Work on Mechanics of Snatch before WOD

For Time:
75 Power Snatches (45/35) (75/55)

On the Minute [Starting at 0:00]:
30 Double Unders

*Score = Time it takes to complete the workout

Spend 15 Minutes and Work on Mechanics of Snatch before WOD

For Time:
75 Power Snatches (45/35) (75/55)

On the Minute [Starting at 0:00]:
30 Double Unders

*Score = Time it takes to complete the workout

Comments Disabled| |

Thursday 3/3/22

Thursday Schedule: 6am/8am WOD – Open Gym 9am/530pm

30 Rounds For Time:
5 Wallballs (14/10) (20/14)
3 Double Dumbbell Push Press (35/25) (50/35) OR HSPUs
1 Power Clean (155/105) (225/155)

30 Rounds For Time:
5 Wallballs (14/10) (20/14)
3 Double Dumbbell Push Press (35/25) (50/35) OR HSPUs
1 Power Clean (155/105) (225/155)

30 Rounds For Time:
5 Wallballs (14/10) (20/14)
3 Double Dumbbell Push Press (35/25) (50/35) OR HSPUs
1 Power Clean (155/105) (225/155)

Comments Disabled| |