1. Performance: Chest-to-Bar Pull Up 3×15 Unbroken, rest 3 minutes between sets. OR Fitness: Chest-to-Bar Pull Up 3×10, rest 3 minutes between sets. Does not have to be unbroken. 2. For Time: 500m Row-Buy In Then 2 Rounds of: 150 Double Unders 30 Toes-to-Bar **SAVE THE DATES** -Saturday, November 18th @ 8am: Butterfly Pull Up…
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1. Performance: Strict Handstand Push Up 15 Reps, rest 1 minute. 12 Reps, rest 1 minute. 9 Reps, rest 1 minute. Goal is unbroken on each set, but can break if needed. OR Fitness: Strict Handstand Push Ups 12 Reps, rest as needed. 9 Reps, rest as needed. 6 Reps, rest as needed. Each set…
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9am Community Trial Class 1. Skill: Movement Prep 2. For Time (with a partner): 80 Cal Row-any way 60 Hand Release Push Ups-any way 40 In-Unison Overhead Plate Lunges (45/25, 20/side) 10am Class Member’s Only Class is CANCELLED today! Come out and support your friends during our 1st annual Halloween In House Comp! **SAVE THE…
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1. Hang Snatch+Snatch 3×2+1 @ 70-75%, rest 2-3 minutes between sets. 2. Snatch Pulls 3×5 @ 85-90%, rest 2-3 minutes between sets. Use straps if needed. 3. Overhead Squat 3×5-BUILD, rest 3-4 minutes between sets. Post WOD Optional: This weeks active recovery work: 1. 15-20 minutes of mobility (move blood beforehand). 2. At a low…
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