Category: Uncategorized

Tuesday’s WOD:

Monday’s WOD:

Sunday’s With Shep:
Warm up:
10-15 mins

Strength:
25 mins
Back Squat 5×5 @ 80%

EMOM:
10 mins
Min A – 5 high box jumps
Min B – hold a plank

*For every break in the plank:
Penalty after EMOM
5 push-ups

Friday’s WOD:

Happy Birthday, Madison!

Thursday’s WOD:

Wednesday’s WOD:

Tuesday’s WOD:

Monday’s WOD:

Sunday’s With Shep…but not really…y’all get Tamara instead! Shep is out of town and Tamara offered her time to be at the gym between 10-12. Today is more so dedicated to recovery, mobility, and light skill work. If you still want to come in and do some heavy lifting or hit a wod, feel free to do so, but essentially 10-12 will be one big open gym session with an emphasis on recovery!

Saturday’s WOD:

Min 0 – Min 15
For Time:
1000m Run
50 Slam Ball 50/35#
30 Thrusters 95/65#
*Rest Remaining Time

Then

Min 15 – Min 25
For Time:
30 Back Squats 95/65#
200m Run w/slam ball 50/35#
20 Front Squats 95/65#
200m Run w/slam ball 50/35#
10 OHS 95/65#
200m Run w/slam ball 50/35#
*Rest Remaining Time

Then

Min 25 – Min 30
For Time:
30 Hang Power Snatches
95/65#