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Wednesday Warm Up: 3 Rounds: 100m Run 7 Scap Pull-ups 7 PVC Pass :20 Dead Hang Strength/Skill: 10 mIn EMOM: 1) 5-7 Strict HSPU 2) 10-12 DBL DB Row 3) Max L-sit from Hang WOD: 4 Rounds: 100m Farmer Carry (70/50) 20 Box Jump Overs *15 min Cap 
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Tuesday Warm Up: 3 Rounds: 100m Run 7 Scap Pull-ups 7 PVC Pass :20 Dead Hang Strength/Skill: 5 Sets (building): 2 Snatch Pull 1 Power Snatch 1 Hang Power Snatch WOD: 21-15-9 Power Snatch (95/65) Pull-ups  Monday Warm Up: 2 min Row 3 Rounds: 10 Leg Swings 8 Jump Squats :20 Prone Pose Strength: 4 Sets: 3 FS 6 BS Heavier than last week WOD: 3 Sets: 3 min Clock: 50/42 cal Row (can modify cals) Max Burpees Over Rower :90 Rest  Come join us for a FREE community WOD on Saturday...and don't forget to bring a friend!
Free Community WOD Saturday, September 12th 12:00pm Mid City Location Saturday Warm Up: Coach's Choice Strength/Skill: Build to weight slightly above working weight (not a max) WOD: 3 Rounds: 7 min AMRAP: 1k Row Max Clean and Jerks (185/125) 3 min Rest  Jake Rickoll made a great post about signing into MindBody if you are having trouble and the schedule is not showing up: You just need to press the parallel lines at top of that screen and reset the default toggle for “Allow Booking Online”. For some reason, MindBody’s default keeps turning the toggle to off position. Once you turn it on, the classes should show right back up.  Friday Warm Up: 4 Rounds: 100m Run 10 Burpees 10 Air Squats 10 Unweighted Step Overs WOD: 45 Wall Balls 30 DB Step Overs (50/35) 15 Devils Press 800m RUN 15 Devils Press 30 DB Step Overs 45 Wall Balls *30 min cap  Thursday Warm Up: 4 Rounds: 100m Run 7 Toe Touch Squats 7 PVC Pass Strength/Skill: 2 Snatch High Pulls 1 Squat Snatch Build to Heavy WOD: "Randy" 75 Power Snatches (75/55) *8 min Cap  Wednesday Warm Up: 3 Rounds: 1 min Jump Rope 8 Empty Barbell Rows 8 Yoga Push-ups 6 Push-ups Strength/Skill: 10 min Clock: 12 Barbell Rows Max Push-ups :45 Rest WOD: 11 min AMRAP: 30 DU 15 KB Swings :30 Plank  Tuesday Warm Up: 2 min Row 3 Rounds: 10 Leg Swings 8 Jump Squats :20 Prone Pose Strength/Skill: 4 Sets: 3 FS 6 BS *Heavier than last week WOD: Durante Core Complex 5 Rounds: 10 Hollow Rocks 10 V-Ups 10 Tuck-ups :10 Hollow Hold 1 min Rest  |
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