April 22/24.
Strength: Ring Dips 10 min EMOM: Odd : 5 strict Dips with a 3 sec pause @ bottom. Even: 5 kipping Dips with a 3 sec pause @ top. WOD:...
April 19/24.
FYI - no 7:30 am class on the April 19 & 22. Strength: Sq Sn 9 min EMOM - waves 1 rep Min 1: 70% Min 2: 75% Min 3: 80% Repeat x 3 WOD: 21...
April 18/24.
Strength: Core 12 min EMOM: Min 1: 50 sec Plank Min 2: 50 sec FK Min 3: 40 Twists Min 4: 30 Hollow Rocks. Partner WOD: 400 m run 75 T2B...
April 17/24.
Strength: DL 3 reps - 6 sets - every 90 sec. WOD: 800 m Run 25 MBC (14/20) 20 Pull-ups 15 DB OH lunges (35/50) 400 m Run 20 MBC 15...
April 16/24:
Strength: Back Sq 20 min to establish 1 rep MAX. WOD: Annie 50-40-30-20-10 DU’s Sit-ups. Optional #2 WOD: 9 min AMRAP 10 DB box step ups...