Thursday 6/14

1. 3 Rounds For Time:     100 Double Unders     7 Power Cleans (185/125)   2. 3 Sets For QUALITY:      Hollow Body Hold x :30s      Tall Kneeling Pallof Press x 6 @ 21X2+:15s Hold*     Rest as needed between sets.  *Perform 6 reps at tempo and on the final rep, hold for :15s…

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Wednesday 6/13

1. Skill: Movement Prep   2. 50-40-30-20-10 For Time:     Wall Ball Shots (20/14, 10′)     Calorie Row     Abmat Sit Up     SAVE THE DATES: -Saturday, June 23rd beginning at 10am: 2018 Summer In-House Competition. Sign up in our lobby today!   -Friday, June 29th: FREE Friday! Bring a friend to WOD…

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Tuesday 6/12

1. Performance:     3 Easy Rounds for QUALITY:     Row 250m or Jog 200m     60% Max Rep Unbroken Muscle Up’s     Rest/Walk 2:00 between sets.        OR       Fitness:     3 Easy Rounds for QUALITY:      Row 250m or Jog 200m     60% Max Rep Muscle Up’s-any way. …

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Monday 6/11

1. PRIMER: Hang Snatch+Overhead Squat 3×2+2*, rest as needed. 2. Hang Snatch 3×3-BUILD to tough load. Rest 2-3 minutes between sets.  3. Back Squat 3×3-BUILD to tough load. Rest 3-4 minutes between sets.   *Use loads that allow for perfect technique. Post WOD (Optional): This weeks active recovery work… OR Grab a partner or a group of…

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