Coach RobJan 171 min readWOD for Wednesday 230118CHOMPER 2 sets: 21-15-9 Deadlifts (225/155) 6-4-2 Rope Climbs -or- 3-2-1 Pegboards -or- 21-15-9 Pull-ups-rest 1:1 b/t sets-Strength Hang Snatch
CHOMPER 2 sets: 21-15-9 Deadlifts (225/155) 6-4-2 Rope Climbs -or- 3-2-1 Pegboards -or- 21-15-9 Pull-ups-rest 1:1 b/t sets-Strength Hang Snatch
WOD for Tuesday 231205CUSTER 20/15 Calorie Echo Bike 15 Handstand Push Ups 10 Deadlifts (225/155) -rest 3:00- 20/15 Calorie Echo Bike 5 Strict Handstand Push Ups 20 Deadlifts (225/155) 5 Strict Handstand Push Ups Rest 3:00
WOD for Monday 231204LUCY 3 sets AMRAP 5 Minutes 2 Power Clean (165/125) 4 Burpee Pull Ups 6 Box Jump/Step Down (30/24) 8 Wall Ball (20/14) (11/10ft) 10 Push Ups -rest 3 minutes between sets- STRENGTH 1 Front Squat + 1 Pu
The Battle WithinSaturday is our in-house competition....Here are some details Doors will Open at 6:00 am. If you want to work out but can't stay for the competition, you are welcome to come and get it done. Set-up