Feb 3 – Feb 9, 2020

1A. Back Squat 10RM, 2×6-8

1B. Prone Shoulder Hurdles 3 sets of 10.

5 Rounds for time of:

12 Power Cleans, 135/85

35 Double Unders

Rx+: 165/105, 50 Double Unders

1A. Power Clean + 3 Push Presses, 5 heavy sets.

1B. Couch Stretch 2:00 per side.

3 Rounds for time of:

Row 1k

10 Pull ups

20 Push ups

30 Air Squats

Rx+: Strict Pull ups, 25/15 Push ups/Air Squats

6:30 am/7:30 pm SWEAT WOD

EMOM 24

Minute 1: 7 Wall Balls (20/14)+7 pull ups

Minute 2: 15 Box Jumps (24/20)

Minute 3: 14 Single Arm Alt DB Snatches

Minute 4: 60 Double Unders

Minute 5: 7 SA DB OH Squat 35/15 on the right, then on the left

Minute 6: Calorie Row (15/12)

1A. Block Pulls up to a 3RM

1B. Sit ups for 4 sets of 15-25

AMRAP 16

8 Devil’s Presses, 50/35

10 Toes-to-bar

we are closed due to severe flooding. Please do not make an attempt to come near the building. Stay safe.

at home WOD is posted to our insta/Facebook stories. We will not be open for 5:30/6:30 am classes. Keep an eye on the schedule and social media for updates.

1A. Close Grip Bench Press 8RM, 2×5-6

1B. DB Rows (Heavy) 5 sets of 10.

4 Rounds of :50 on/:10 off

1. Handstand Push ups
2. Russian KB Swings, 71/53
3. Flutter Kicks
4. Goblet Squats

SWEAT WOD 6:30 am/7:30pm

AMRAP 10
5 burpee box jump overs
5 DB clean and Jerks FTG (50/35)
5 Push Press
20 double unders
-REST 3 Mins-
AMRAP 10
5 burpee BJO
5 DB Squat Cleans
5 T2B
20 Wall Balls 20/14

we will be closed for 5:30/6:30am classes. We are not sure what time we will open or even if we will open Friday. Stay tuned to social media for updates.

1A. Paused Front Squats for 5 sets of 5

1B. Hip Extensions 4 sets of 10-15

10 Rounds for time with a partner of:

16 2KB Front Rack Lunge + Press, 44/26

24 2KB Russian Swings

200′ 2KB Front Rack Carry

Partners alternate on complete rounds.

Rx+: 53/35

“Joe Fernandez”

3 Rounds for time of:

8 Alternating Single Arm Devil’s Presses, 50/35

11 Power Cleans, 185/125

1999m Row

20 Pull ups

In memory of Joe Fernandez. Please post your time and tag @joe_fernandez4 and @michealf34 if you’re able to be here Saturday.

9 am SWEAT WOD

BUY IN:
Every two minutes, for 6 minutes (3 sets):
20 Steps Dumbbell Walking Lunge 50/35
At the top of minute 6
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats
-rest 1 min-
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Manmakers
10 Box Jumps (24/20)
-rest 1 min-
Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups

AMRAP 27

On a 3 minute clock, complete each of the following couplets for max reps.

1. 10 Body Rows/10 Archer Push ups
2. 25 Mountain Climbers/25 Bicycle Crunches
3. 10 Hanging Knee Raises/20 Jumping Lunges

Record total reps for each couplet for 3 numbers at the end of the workout.