WOD 02.07.2019

10:00 Turkish Get Ups

10:00 AMRAP
7 KB Snatches – Right Arm
10 Overhead KB Lunges – Right Arm
7 KB Snathces – Left Arm
10 Overhead KB Lunges – Left Arm

WOD 02.02.2019

“Barbell Complex Party” (partner optional)
Every Min on the minute
Starting with 95/65, add 10 pounds until both partners cannot complete the complex within the minute
3 Hang Power Cleans
4 Front Rack Lunges
2 Shoulder to Overhead

WOD 01.31.2019

***ATTENTION*** We will be closing up shop after the 9am Class today. As many know, there was a fire at a compressor station and Consumers Energy is asking everyone to lower their gas usage. It takes a lot of energy to keep the warehouse warm at this temperature so we decided to shut down for the day. Sorry for any inconvenience.

Every Minute on the Minute for 12 Minutes

Even Minutes: AMRAP Wall Balls
Odd Minutes: 7 Deadlifts 315/225

Home WOD

4 Rounds
(Each for time)
20 Stationary Lunges
30 Air Squats
20 Push Ups
30 Sit Ups
-Rest 2:00-

Each round should be a sprint

WOD 01.29.2019

Back Squat
2-2-2-2-2

Back Squat Overload:
3 Sets of :10 Walk out/ Back Rack Hold
starting @115% of 2 Rep Max

3 Sets of :10 Back Rack Hold
starting above 150% of 2 Rep Max

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