Friday WOD (Classes at 6am, 8am, Noon, 445PM). Ladies Night WOD is at 545PM! See the Event Info HERE
STRENGTH
A. Bench Press, 5×5
B. Front Squat, 5×5
*Do all 5 sets of bench press, then get set up and do all 5 sets of front squats. Working sets should be between 75-85%. Rest 90-120 seconds between sets (share bars as necessary)
WOD
Level 1
15-12-9 Reps of Each for Time:
- Burpee to
- Abmat Sit-up
- Slam Ball (AHAP)
Level 2
21-15-9 Reps of Each for Time:
- Burpee to 6″ Target
- Abmat Sit-up
- Slam Ball (AHAP)
Ladies Night WOD at 545PM
10 rounds, relay style (each person does 5 rounds):
- 100m Run
- 5 Burpees
- 10 Kettlebell Swings
- 5 Hang Power Cleans (sub slam balls)
rest 5:00
Then, 10 rounds, relay style:
- 100m Run
- 5 Front Squats (sub goblet squat)
- 10 Abmat Sit-ups
- 5 Push-ups
115 bench
145 front squat
5:34 (25# slam ball)