• Saturday, August 30

    Our last Class WOD is our first ever class WOD from Jan 14th 2013.
    7 years and 8 months of WODs in this special place❤️

    WOD:

    500m row
    50 kB snatch 53/35 (25/side)
    40 goblet squats
    30 t2b
    20 ring dips
    10 burpee pull-ups
    500m row

    Looking forward to seeing everyone tomorrow and sharing a little socially distanced sweat, some laughs, maybe a few tears and some great memories.

  • Friday, August 29

    Friday
    Snatch
    EMOMx8
    Set 1 2@70%
    Set 2 2@75%
    Set 3 1@80%
    Set 4 1@85%
    Set 5 1@90%
    Set 6 1@95%
    Set 7 1@100%
    Set 8 1@101+%

    WOD:

    0-4
    3x
    7 ohs 95/65
    7 burpees otb

    4-6
    Max DU’s

    6-7
    Rest

    7-11
    3x
    7 ohs
    7 burpees otb

  • Wednesday, August 26

    Strength:

    Back squat
    Every 2mins for 5 sets
    Set 1: 2@85%
    Set 2: 2@90%
    Set 3: 1@95%
    Set 4: 1@100%
    Set 5: 1@101+%

    * Percentage based off of the 2rm you hit two Wednesday’s ago

    WOD:

    Running Fran
    400m run
    21 thrusters
    21 pull-ups
    400m run
    15 thrusters
    15 pull-ups
    400m run
    9 thrusters
    9 pull-ups