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STRENGTH
Front Squat, 5 sets of 3 reps
*Rest 90-120 sec between sets. Work at or around 80%, and build heavier if you are able
WOD
Level 1
AMRAP 10:
- Hang Dumbbell Squat Clean x 3
- V-Up x 3
- Jump Rope Single x 20
- Hang Db Squat Clean x 6
- V-Up x 6
- Jump Rope Single x 40
- Hang Db Squat Clean x 9
- V-Up x 9
- Jump Rope Single x 60
- And so on…
Level 2
AMRAP 10:
- Squat Clean (135/95) x 3
- Toe to Bar x 3
- Double Under x 10
- Squat Clean x 6
- Toe to Bar x 6
- Double Under x 20
- Squat Clean x 9
- Toe to Bar x 9
- Double Under x 30
- And so on…
*Add 3 reps to the squat cleans and toes to bar each round, and 10 to the double unders. Score is round completed (based on # squat cleans and toes to bar) + additional reps – i.e. 12 + 8.
CASH-OUT
Couch Stretch, 2-3 Minutes/side
245
12 + 11
3 min/side couch stretch (left side PR)
Solid PR
FS: 155#
WOD: 12 + 5 @115#
165#
12 + 27rx
15+15
15+10