Thursday 2.20.20

“Slapshot” 4 rounds AMRAP 4 30/21 Calorie Row 15/12 Calorie Bike In remaining time max reps Dumbbell Box Steps (50/35) Rest 1 minute between rounds Post score to comments WOD Guidance Strong and powerful on the row and bike! Keep moving on the dumbbell box...

Wednesday 2.19.20

“Thrasher” 15 rounds of 3 Squat Snatch (135/95) 1 Rope Climb Post time to comments WOD Guidance Moderate weight on barbell and higher skill gymnastics with the rope climb. Rope climb options will be provided in class. Question of the Day What...

Tuesday 2.18.20

  “Mighty Duck” 100 Double Unders 50 Hang Power Clean (115/80) 30 Push Press (115/80) Post time to comments WOD Guidance Hold on for those double unders! Light weight on the barbell and quick manageable sets! Question of the Day Coffee or tea in the...

Monday 2.17.20

“Coyote” OTM x 30 Minute 1 – 18/15 Calorie Row, Bike, or Ski Minute 2 – 16 Dumbbell Snatch (50/35) Minute 3 – 14 Burpees Post to comments WOD Guidance Complete work on each minute within :40 seconds. Lighter weight on dumbbell snatch and...

Sunday 2.16.20

“Flame” 5 Rounds 5 Bench Press (Bodyweight) 5 Hang Power Clean (3/4 Bodyweight) 30 Double Unders Post time to comments Afterburner (optional) 3 Rounds Max Bent Over Plate Rows (45/25) Max Seated Dumbbell Press (35/20) (No rest between sets) WOD Guidance...