WOW #10

We will stick to the timed format this week again. For Time: 200 m Run 20 Bodyweight Back Squats 400 m Run

Push, Push, Pull

We are going to start making the Yoga class a more regular thing I will have more details to come in the next few days. 3 Rounds for Time: 7 Push Jerk 135/95 7 Handstand Push Ups (Mod will be Double from a box) 7 Dead Hand Pull Ups (No...

Strength and Endurance 7/8 – 7/14

Strength WOD’s: We will be starting on a new 8 week cycle this week. Click the following link and input your max loads for the top line and it will calculate your 8 week program for you. Strength WOD’s 7-8 Endurance WOD’s: #1. 3 x 1 Mile Run / 5:00...

Warm Up 7/8 – 7/14

It is apparent that No One likes the Airdyne Bikes judging by the low participation in the WOW this week so we will encourage your practice on it in the Warm Up this week. 40 Cal Airdyne 10 Inch Worms 50 Mountain Climbers 2:00 Squat Hold (This is to be done at the...