Durga

Strength:  3 x 50'/es Waiters Carry ​3 x 100'/es Suitcase Carry WOD: Durga 5 Rounds for Time 20 Thrusters 45/35 3 Muscle Ups 5 Power Snatches 95/65

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3-Position Snatch and Tabata R U Serious

Strength: 3-Position Snatch 7x3-Position snatch @70% Position 1- Power Snatch Position 2- Hang Snatch Position 3- High Hang Snatch WOD: Tabata R U Serious Med Ball Cleans 20/14 GHD Sit ups Back Rack Lunge 95/65 Row/Bike (cal)

“MOSZER”

Strength: 2 x 10 Beat Swings 10 Monkey Swings ​5 Negative Pullups (5 sec down) WOD: “MOSZER” 9 Rounds for Time 300 meter Run 6 Air Squats 6 Pull-Ups 6 Box Jumps (20/24 in) 6 Burpees 6 Sit-Ups 6 Lunges 6 Russian Kettlebell Swings (53/35 lb) Wear a weight vest (20/14 lb)

Adam Brown

ADAM BROWN  2 Rounds for Time 24 Deadlifts 295/205 24 Box Jumps 24/20 24 Wall Balls 20/14 24 Bench Press 195/125 24 Box jumps 24/20 24 Wall Ball Shots 20/14 24 Squat Cleans 145/100 TIME CAP 40 Minutes  

Emma

If you haven't heard yet, we have started a monday/wednesday 5:30-6pm 1/2 hour skills session... Today's 5:30 skills class will focus on the "Kip". Mondays Double Under skills session was pretty awesome, so if you're looking to make some improvements in kipping be sure to show up 🙂 Strength: Ring support  4 x 20 seconds … Continue reading Emma