Author Archives: Lou

SUNDAY!!!

Open gym 9-10:30am

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SATURDAY!!!

WOD “Coffland” For time: 6min Hang Hold (cumulative) Every time you drop from the bar, perform: 800m Run 30 Push ups *you will be keeping track of your own time.

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WHEN YOU WOD SO HARD YOU SPONTANEOUSLY COMBUST….

Strength Weighted Rev. Lunge in rear rack position AHAP 5×10 (5 ea. leg) WOD 3 Rounds 400m Run 20 Alt. jumping lunge 20 R. twist 35/25

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KNITRO!!!

Strength EMOM/12min 3 Deadlift @ 65% 3 Burpees WOD 10min AMRAP 5 Ring Dips 10 GHD situps 20 Double Unders

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