WOD: Fri 09.10.2021 “Protect The Family”
Nutrition BONUS POINTS...
"Protect the Family"
3 Rounds
AMRAP 3 Bike for Calories
AMRAP 2 Snatch
AMRAP 1 Ring Dips
WOD: Thu 09.09.2021 “Cover Shot”
RECHARGE: BONUS POINTS!
"Cover Shot"
5 Rounds on the 5 Minute
20/15 Calorie Row
10 Front Squats
20/15 Calorie Row
20 Wall Balls
WOD: Wed 09.08.2021 “Shhhh”
"Shhhh"
AMRAP 18
36 Double Unders
6 Hang Power Cleans
9 Toes to Bar
*every 4 rounds the weight increases
WOD: Tue 09.07.2021 Back Squat
Nutrition Recharge begins TODAY!
Back Squat
10 x 2 Reps
on the 2 Minute
Cash Out
3 Rounds
15 Medball Sit Ups
5 Romanian Deadlifts
*at 1 rep max deadlift
Hero WOD: Mon 09.06.2021 “The Thirteen”
TODAY: 8a and 9a Classes ONLY!
TOMORROW: Nutrition Recharge Begins!
"The Thirteen"
With a Partner
13 Rounds
26 Calorie Row
8 Strict Pull Ups
21 Shoulder to Overhead