Monday (2020JUN01) – WOD

Warm-Up 5 rds 10 Bird dogs (5/5)  10 Fire Hydrants (5/5) 10 Cossack squats (5/5)  10 Windmills (5/5)    Focus: EMOM x10 2 Snatch Pulls 2 Hang Snatch 2 Snatch WOD:   4 Rounds 24 DB snatch (12 snatch)  100 DU 1 min Rest btwn rounds   Class Times & Meeting IDs:...

Saturday (2020MAY30) – WOD

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II...

Friday (2020MAY29) – WOD

Warm-up: Therapy Squats 4 x 4 Tempo- 4641 then Coach led dynamic   Focus:  Glute & Ham Work 4 rds  20 Banded or squat walks 20 Glute bridge 10/10 Single leg Glute bridge 20 Russian Twists 20 Crunchers 20 alt Toe Touches WOD: “Kelly” and...

Thursday (2020MAY28) – WOD

Warm-up:  30 on 30 off Juming Jacks Burpees Jump lunge Tuck Jump   then 3rds Burgener Warm Up   Focus:  Snatch High Hang Mid hang 1 Inch above 1 Inch below Snatch   7 sets on the 90s   WOD:  3 Rounds For Time 15 Hang Snatch 75/55# 15cal Row...

Wednesday (2020MAY27) – WOD

Warm-up:  5 rds 5 Pass throughs 5 OHS 5 Bottom squat pass throughs 5 inch worm   Focus: OH Squats E 90’s x 8   3-5 OHS with 3 sec pause in bottom   WOD:  10 mins 30 secs on 15 sec hold 15 sec rest   Details:   10 rds for reps On: DU (...