STARTING THIS WEEK WE HAVE ADDED A THURSDAY 6PM CLASS.
Five rounds:
Dumbbell Swing, 60 pounds
24″ Box Jump
Push Press, 95 pounds
With a partner work one minute while your partner counts, rest one minute while you count for your partner.
Move on to the next exercise after you both complete the same exercise.
Score is total reps.
Dominic and Vicky bring the pain to dips and pulls at Monday’s 6pm WOD
Three rounds for time
Overhead Plate Walk m45/f25lb 50 meters
Run 200 meters
50 Sit Ups
Run 200 meters
25 Overhead Squats m45/f25lb plate
Run 200 meters
25 Knees to Elbows
Run 200 meters
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Back Squat
5-5-5-5-5
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Joseph muscles up while our guest Kevin encourages, Dan coaches and Karina pulls up.
30 Muscle-ups for time
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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
If you do not have pull ups do rows.
Finish with handstand practice.
“Kelly“
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
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