“Get set”

Special thank you to all our responders who are keeping us safe!!

Special thank you to all our responders who are keeping us safe!!

WOD
12 min amrap
-15 deadlift (255, 155)
-15 wall balls (20, 14)
-15 T2B
-15 wallballs

Rest 4 mins then…

3 rounds
-200m run
-15 pullups
-15 Squat cleans (135, 95)
-15 burpees

Stazenski

Strength
1-1-1-1-1
-deadlift
2-2-2
-back squat

WOD
21-15-9
-chest to bar pull up
-60% of deadlift weight from above

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Safe Travels, Matt! You will be missed. Thank you for your service! #ohana

“Nate”

This is a memorial WOD for a dear friend who left us too early September 28th 2001. Nathan Young was a classmate of mine and was one of the best guys I knew in my class. Help me honor him by bettering yourself in this WOD made for him!!

Buy in
-6 strict handstand push ups
-18 burpees
-81 double unders

WOD for time
-50 air squats
-5 push jerks (165#,115#)
-40 air squats
-10 push jerks (155#, 105#)
-30 air squats
-15 push jerks (145#, 95#)
-20 air squats
-20 push jerks (135#,85#)
-10 air squats
-25 push jerks (115#, 65#)
*use of rack is okay but not for Rx
*If you do not use the jerk you will have to drop and do 5 burpees

Time will start during buy in and continue through the WOD

Nate Dogg… Class of 99′ brotha!

“Pendulum”

Strength
5 each side
-Turkish get up
*after each set (R/L) perform
-:20 on :10 off Superman hold

WOD
-120 kettlebell swings (24kg,16kg)
1:00 work (1,3,5,7,9)
-12 burpees
1:00 work (2,4,6,8,10)
*score is time of completion of 120 KBS

“Stay stacked”

Strength (20min)
5-4-3-3-2-2-1 (strict press)
1-2-2-3-3-4-5 (push press)
*start your push press from where you left off in the strict press as you increase weight so does your rep count. Add each set for both.

WOD
8 min EMOM
-15 air squats
-9 handstand push ups

“Press the floor”

Skill/Drill (15mins)
-20 kick ups.
-Accumulate 1min in handstand.
-20 Hand lifts (each side).
-5 Wall crawls.

Strength (20mins)
Tempo Front Squats
-5 seconds down.
-5 seconds below parallel.
-5 seconds up.
7×1 @ 50% 1RM

WOD
10min AMRAP
-200m run
-10 Deadlifts (115#, 85#)