“Tethys” – Wednesday 1/13

Warm Up:AMRAP 5:6 Sit-ups7 Scap Push-ups8 Up-Downs9 KB Swings to Shoulder Height WODEMOM 21:Minute 1 | 21/16 CaloriesMinute 2 | 7 Strict Pull-upsMinute 3 | 14 GHD Sit-ups or Banded sit-ups LEVEL 2 -EMOM 21:Minute 1 | 17/13 CaloriesMinute 2 | :30 Strict Pull-upsMinute...

“Squat Clean DT”

Warm UP:Med Ball Clean WOD5 Rounds For Time:12 Deadlifts (155/105#)9 Hang Squat Cleans6 Push Jerks *Use DB for dropping options Retest 09.05.20LEVEL 2 -5 Rounds For Time:12 Deadlifts (115/80#)9 Hang Squat Cleans6 Push JerksLEVEL 1 -5 Rounds For Time:12 Deadlifts...

“Open 20.1” – Monday 1/11

Warm Up:Hamstring Scoop StretchElbow to InstepPVC Pass-ThroughPVC Muscle SnatchPush-up WOD10 Rounds For Time:8 Power Snatch (95/65#)10 Bar-Facing Burpees Time Cap = 15:00LEVEL 2 -10 Rounds For Time:8 Power Snatch (75/55#)8 Bar-Facing BurpeesLEVEL 1 -10 Rounds For...

“Donny” – Friday 1/8

Warm Up: Hamstring Scoop StretchUp-downsPVC Pass ThroughsPVC DeadliftsInchworm + Push-up WODFor Time:21-15-9-9-15-21Deadlifts (225/155#)Burpees LEVEL 2 -For Time:21-15-9-9-15-21Deadlifts (155/105#)BurpeesLEVEL 1 -For Time:15-12-9-9-12-15Deadlifts...

“Rhea” – Thursday 1/7

Warm UP: Scap Pull-upsSingle Arm KB DeadliftWalking LungeBootstrapperKip SwingsKB Swing to Chest HeightGoblet SquatBootstrappe WOD5 Rounds For Time:10 Strict Pull-ups20 KB Swings (70/53#)10 Front Squats (185/125#) LEVEL 2 -5 Rounds For Time:5 Strict Pull-ups20 KB...

“Heavy Day” – Wednesday 1/6

Warm-up AMRAP 5:10 PVC Pass Throughs20 Shoulder Taps in Plank Position10 Push-ups (from toes or knees)5 Strict Pull-ups or 10 Ring Rows WODStrict Press7 Sets x 1 Rep Push Press7 Sets x 1 Rep Push Jerk7 Sets x 1 Rep Retest 05.18.20LEVEL 2 -Strict Press7 Sets x 1 Rep...