3.13.17

WOD

Strength

10 min EMOM

3 Front Squats @ 70-75% 1RM

Metcon

10 min EMOM

O: 15 Wallballs @ 20/14

E: 40 Double-unders (Scale: 25 DUs or 2/1 singles)

1.13.17

WOD

Strength

10 min EMOM

2 Squat Snatches @ 75-80% 1RM

Metcon

4 RFT

5 Power Snatches @ 135/95 (RX+ 165/115)

15 T2B

30 Wallballs @ 20/14

2.10.17

WOD

Accessory

Glute Bridge Raises 5x15

Metcon

4 RFT

10 Deadlifts @ 225/155

20 HRPU

1.24.17

WOD

Metcon

30 min EMOM

1 Squat Snatch

1.3.17

Our 10:15am QuickFit classes on Tuesdays and Thursdays start tomorrow! 

WOD

Conditioning

Partner WOD

8 Rds 1 min work/30 sec rest

AAB/Rower max calories

Each partner bike/row at same time.

Strength

Bench Press 6x10 @ 60-65% 1RM

Last set to failure