Saturday 7.14.2018 Mobility 8:00am-8:30am Olympic Lifting 8:30am-9:30am Open Gym 9:30am-12:00pm
Friday 7.12.2018 20 Alternating Pistol Squats 2 Strict Handstand Push Ups 16 Alternating Pistol Squats 4 Strict Handstand Push ups 12 Alternating Pistol Squats 6 Strict Handstand Push ups 8 Alternating Pistol Squats 8 Strict Handstand Push ups 4 Alternating Pistol Squats 10 Strict Handstand Push ups Time Cap: 12-minutes
Thursday 7.12.2018 “Nicole” AMRAP in 20 minutes of: • 400m run • Pull-ups (max reps)
Wednesday 7.11.2018 5 Rounds 25-ft Dumbbell Overhead Walking Lunge 70-lbs/50-lbs 50 Double Unders 25-ft Dumbbell Overhead Walking Lunge 70-lbs/50-lbs 5 Bar Muscle Ups Time Cap: 20-minutes
Tuesday 7.10.2018 For Time 30 Hang Squat Cleans, Body Weight Every minute on the minute complete 5-burpees Time Cap: 12-minutes
Monday 7.9.2018 With a team, sled push as much weight as possible in 20-minutes ** Only One Athlete May Work at a Time ** Use 2-sleds per team ** Add one 45-lbs plate per 100-yards moved Score = Last load moved 100-yards
Sunday 7.8.2018 Rest Day Closed
Friday 7.6.2018 For Time: 15 Shoulder-to-overhead, 165/115-lbs 15 Bar-Facing Burpees :30-second Plank Hold** 10 Shoulder-to-overhead, 165/115-lbs 10 Bar-Facing Burpees :45-second Plank Hold** 5 Shoulder-to-overhead, 165-lbs/115-lbs 5 Bar-Facing Burpees 1:00-min Plank Hold** **The plank holds must be done unbroken. If you are unable to complete the plank hold unbroken, add 1-45-lbs
Thursday 7.5.2018 “Hotshots 19” Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters
Check the schedule – Short Hours Open 9am-11am Wednesday 7.4.2018 “July 4th Partner WOD” With a partner, complete as many reps of wall walks as possible in 20-minutes **While partner 1 is Wall Walking, partner 2 must hold a 185-lbs/125-lbs Front Rack **If the bar rests on the ground for