2-27

Buy in
10-wall squats
10-up downs
20-jumping jacks

W.O.D
15.1
9 min. AMRAP
15-T2B
10-deadlifts (115/75)
5-snatches(115/75)

Then 15.1A
You must attempt a max clean& jerk (you have 6 min. Right after the 9 min.AMRAP)total time is 15 min.

We will talk about scaling at the gym!

Cash out
1min. Bar hang
Roll/stretch


2-26

Friday after the 5:30p.m. class a few of us will get judged for the open workouts!
If anyone wants to come watch you are more than welcome to come in and cheer us on!


2-26

Buy in
5-1 bear complex

W.O.D
16 min emom
1st-45sec. Row
2nd-20 Russian twists(10L+10R)
3rd-20-swings
4th-45sec. Farmers carry

Cash out
5-bridges from the shoulders
Hammy stretch
Roll/stretch


2-25

Wednesday the 25th we do have yoga at 6:30pm!!


2-25

Buy in
2rounds
10-OHS (PVC)
10L+10R-bent over rows with kettlebell
10L+10R-Halos

5min. EMOM
(3-5)-RDL’S

W.O.D
4 rounds
30-bar touches(reset every time)
10-DL’S 155/115
10-push ups

Cash out
3-arm bars each arm
-Hammy stretch
-roll/stretch


2-24

Buy in
3rounds
5-wall squats
10-up downs
15-jumping jacks

W.O.D
Tabata
-plank
-jumping lunge
-sit up
-Mtn. climbers

Cash out
1min-couch stretch(each leg)
Roll/stretch


2-23

Buy in
2rounds
10-kang squats with PVC
10L+10R-halos
10L+10R-around the worlds

Skill/strength
5min emom
5-front squats

W.O.D
9-6-3
Wall balls
C2B pull ups

Rest 2min

9-6-3
Thrusters 115/75
Power cleans 115/75
-You score is total time with rest included.

Cash out
1 min-Bar hang
Hammy stretch
Rotator exercises
Roll/stretch


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