Strength A: EMOM 6 3 Hang Power Clean Strength B: Wendler Deadlift Wk 1 % based on 90% of 1RM 65% x 5 75% x 5 85%x MR (12 min) WOD: For time: 100-75-50 DU 30-20-10 Burpees 12 min cap Scaled 50-32-25 DU Or 60-50-40 lateral...
Strength: Wendler Push Press Wk 1 % based on 90% of 1RM 65% x 5 75% x 5 85%x MR (10 min) WOD: 1 min on/off for 8rds (share with partner if necessary) In 1 min complete: 5 Shoulder-to-Overheads @ 115/75 then, Toes...
Strength A: EMOM 6 Power SN + 2 OHS @ 65-70% 1RM SN Strength B: Wendler BS Wk 1 % based on 90% of 1RM 65% x 5 75% x 5 85%x MR (10 min) WOD: 21-15-9 KB/DB Snatch Left KB/DB Snatch right Run...
9:30am and 10:30am Skill: Rolling Pistol Progression (12 min) WOD: 9 min AMRAP 1000m Row buy-in then, Curits P’s for reps Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 1 Curtis P= Power clean + FR lunge step + FR lunge Step...
8 am Lite N Tite "Cindy" 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats 9:30am and 10:30am WOD: Partner 10rds each- relay 3 Squat Snatch 6 T2B 9 Push-ups Lv1: 75/50 Lv2: 105/70 Lv3: 135/95 (30 min cap) Log your WOD scores here:...
Normal Class Schedule today!! Warm: 2 min of any cardio (run, bike, row) Then, 2rds 30 Russian Twists 10 Singled Leg Romanian DL w/ light DBs (each leg) 8 Side Lunges each leg w/ DBs 20...
[caption id="attachment_10908" align="aligncenter" width="550"] Box is closed today for a Nike photo shoot. Take some time for active recovery and mobility! See you back to normal schedule Friday to hit it...
ANNOUNCEMENT!! For class today, meet at 16th and DeHaro outside World Gym We will not be able to go inside the box because our space is being used for a photo...
ANNOUNCEMENT!! We will be CLOSED this Wednesday (7/12) and Thursday (7/13). Our space is being used for a photoshoot! We will be doing an outdoor WOD for Wednesday's classes (see...
Strength: Find 1 rep max Back Squat (20 min) WOD: 7 min AMRAP 10/8 Cal Assault Bike 5 Bar MU/ 8 Strict Burpee to a C2B Pull-up 3 min Rest 7 min AMRAP 10/8 cal Row 7 Thrusters Lv1: 75/55 Lv2:...