Wednesday is Bring A Friend Day! Bring a friend to any class on the schedule for a fun team workout. Please register for classes in advance (this applies to everyone working out this day) on our Front Desk site HERE
STRENGTH
Hang Power Clean, Build to a heavy Single in 10-15 Minutes
WOD
Level 1
AMRAP 10:
- Deadlift (75/45) x 3
- Hang Power Clean (75/45) x 3
- Burpee x 3
- Deadlift x 6
- Hang Power Clean x 6
- Burpee x 6
- DL x 9
- HPC x 9
- Burpee x 9
- and so on…
Level 2
AMRAP 10:
- Deadlift (135/95) x 3
- Hang Power Clean (135/95) x 3
- Burpee over the Bar x 3
- Deadlift x 6
- Hang Power Clean x 6
- Burpee Over the Bar x 6
- DL x 9
- HPC x 9
- Bar Burpee x 9
- and so on…
Notes: Continue to add 3 reps each round until time is up. Record the set you complete plus any additional reps.
CASH OUT
- L-Hang or L-Sit – accumulate 2 minutes on your own
*Scale as needed (i.e. accumulate 1 minute or bent knee/one leg bent, etc.)
ANNOUNCEMENTS
See our Facebook Events page for up-to-date info on what’s going on!
130#
Wod: round of 15 + 21 reps
25# Plank hold instead of L-sit
165#
15+48rx
115#
WOD- not sure but somewhere between 12-15+ as I got out of order….
w/ 85#
245#
15+24 rx
225#
12+41rx
18+9 at 155#
225, 18+8 rx