Group Warm Up! (if you want to participate in the warm up is highly recommended that you show up on the hour) MAX EFFORT Back Squat 3,3,3,3,3+ WOD With a continuously running clock First Run 400m Then (while clock is still running) do 5 minute AMRAP of Cindy Which is: 5 pull ups, 10 […]
Open Gym From 9:30am until Noon! You all know the drill. Come in and do a Gymnastics WOD!
Group Warm Up!! Skill Development Snatch WOD 3 rounds for time of: 21 Hang Power Snatches 75/50lb 21 Box Jumps 24/20″ Cash out: (partition as needed) 50 GHD sit ups and 50 Hip and Back ext. Post loads and times to comments……
Group Warm Up!! MAX EFFORT Deadlift 5,5,5,5,5+ Front Squat 5,5,5,5,5+ WOD/Conditioning Tabata Row The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. You will be scored on total meters rowed in those 8 intervals.
Yoga this morning at 7am!! Group Warm Up!! MAX EFFORT Shoulder press 5,5,5,5,5+ Ring Row 5,5,5,5,5 (Do these after each round of shoulder press) WOD 7 rounds of 10 wall balls 10 pull ups Post times to comments……
Group Warm Up!! MAX EFFORT Overhead Squat 5,5,5,5,5+ Back Squat 5,5,5,5,5+ WOD For time: Run to Gary Ave 30 burpees, jumping over the barbell* 135/95lb Hang power clean 30 reps Run 400m *Burpees may be lateral or bar facing as long as a proper burpee is performed and both feet clear the
350 Randy Rd, Unit 5, Carol Stream, Illinois 60188
(630) 793-1146