May 4, 2018 Strength: Pressing Complex Every 2:00 (5 Rounds) 1 Strict Press + 2 Push Press + 3 Push Jerks *Use 85% of your Strict Press for the entire complex.  Use the same weight for all 5 Rounds. This is not progressive loading.  1 set = all 6 reps. Metcon: (For time) 50 Wall Balls...Read More

May 3, 2018 Metcon: (For time) 100 Burpees w/ EMOM of: 3 Ground to Overhead (135/95) *Ground to Overhead can be either a Snatch or Clean & Jerk. **The workout begins with 3 Ground to Overhead. Gymnastics: 4 Rounds of: :20 Toes-to-Bar :40 Rest :20 Handstand Push ups :40 RestRead More

May 2, 2018 Strength: Clean Complex EMOM x 15: Power Clean + Hang Clean + Clean Min. 1-4: @ 65% Min. 5: Rest Min. 6-9: @ 70% Min. 10: Rest Min. 11-14: @ 75% Min. 15: Rest Metcon: Lady WOD – “Squatting Elizabeth” 21-15-9 reps of: Squat Cleans (135/95) Ring Dips REMINDER: Gymnastics Class at 5:30pm...Read More