Monthly Archives: August 2022

WOD “Tri Hard” 5 Rounds x AMRAP 4: 30 x 10-Meter Shuttle Runs 30/20 Calorie Row Max Single Dumbbell Hang Clean & Jerks (50’s/35’s) Rest 4 Minutes Between Rounds *Score = Total Reps MOBILITY 1:00 Child’s Pose AFTER CLASS [Midline] 3 Rounds 10 Strict TTB(or 0:04 Temp Toe Raises 15 Suitcase Deadlifts (Each Side) 30 […]

WOD “Harbormaster” 5 Rounds For Time: 20 Pull-ups 30 Sit-ups 400 Meter Row 50 Double Unders Rest 2 Minutes *Score = Time it takes to complete the workout, including rest MOBILITY 1:00 Up-Dog AFTER CLASS [Olympic Lifting] [PART 1] 3-5 Sets: 1 Snatch Pull 1 Squat Snatch [PART 2] 3-5 Sets: 1 Clean Pull 1 […]

WOD PART 1: Bench Press 5 Sets of 2 Bench Presses *Score = Lowest weight used for a working set PART 2: “Put It In Reverse” AMRAP 12: 2-4-6-8-10…. Hand Release Push-ups Bike Calories Dumbbell Front Rack Reverse Lunges (50’s/35’s) *Score = Rounds + Reps MOBILITY 1:00 Couch Stretch (each side) AFTER CLASS [HSPU Conditioning] […]