WOD

AMRAP 14 2 Power Cleans 205, 143 2 Shoulder to Overhead 35 Double Unders

Snow Cancellations.  No class at 5:30am, 9 and noon. Class on as scheduled for 4:45 and 6pm 5 Rounds AMRAP 3 minutes.  Rest 3 minutes... Read More

7 Rounds for Time 14/10 Bike or 20/15 Row 20 DB Ground To Overhead 50, 35 14 Box Jumps 24 ,20

Up Ladder 14 Minutes 1 Hang Cleans 135, 95 2 Lateral Bar Burpees *increase hang cleans by 1 rep each round and burpees by 2... Read More

For Time 50-40-30-20-10 Shoulder to Overhead 105, 73 V Sit Ups

1) Deadlift 3-3-3-2-2-2 2) 10×10 Supine Grip Bent Rows

Bike or Row for Cals AMRAP 7.  Rest 4 AMRAP 5.  Rest 3 AMRAP 3.  Rest 2 AMRAP 1

1) EMOM 8 2 Cleans + 1 Jerk *use 60-75% of 1 rep max through all sets 2) Build to heavy single clean and jerk

4 Rounds For time 12 Thusters 95, 65 15 kettlebell swings 70, 53 40 Double Unders

5 Rounds.  AMRAP 3. Rest 1 3 Power Snatch 105, 73 6 Push Ups 9 Air Squats