THROWBACK THURSDAY Every 1:30 X 51 Snatch + 2 Hang Snatch + 3 Over Head Squats (Snatch can be any style) THEN 10 Rounds FOR TIME:3 Power Snatch3 Burpees Over Bar 3 OHS3 Burpees Over Bar @115/75 THEN Accessory Cash Out: 100 Walking Lunges with DB’s
WOD WEDNESDAY 8:00 MIN AMRAP20 Mt Climbers20 KB Side Bend 53/35 20 Total Side Plank Dips THEN 15:00 MIN AMRAP 5 HSPU10 ALT TTB 15/12 Cal Row THEN Mobility Cash Out: 2:00 Banded Shoulder Stretch Of Your Choice Each Side
TRANSFORMATION TUESDAY Every 1:30 X 6 2X3 2X2 2X1 Front Squats THEN “Karen”For Time:150 Wall Ball Shots @ 20/14 THEN Accessory Cash Out: 3 X MaxRing Dips
SHOUTOUT SATURDAY OPEN TO THE PUBLIC WOD 0900 SINCE 2010! COME JOIN US! Tabata This”5 Tabatas in 24 Minutes: Tabata Row Tabata Air Squats Tabata Ring Rows Tabata Push Ups Tabata Sit Ups 1:00 MIN REST Between Each Tabata
HERO WOD FRIDAY SINCE 2010! “Wittman”7 Rounds FOR TIME OF:15 KBS 53/3515 Power Cleans 95/65 15 Box Jumps 24/20 THEN Core Cash Out: 3 rounds: 1:00 Low Plank :30 Alt V Ups :30 Hollow Rocks
