Snatch Emom

Coming up!

Friday Night

6:30pm

NIGHT OF RECORDS

Saturday

4th of July Wod

9:30am

Saturday Night

Join us out in the back to watch the Amazing Fireworks in Milburn Park!

Dynamic movement prep 
Group warm up 
30 Turkish get ups
Snatch warm up 
5 kip swings on the pull up bar
5 behind the neck snatch grip push press
5 overhead squats (2 second pause in the bottom)
3 rounds. For warm up
Snatch emom for 10  minutes 
2 hang snatch
Rest
Row 500 meters 
Rest
3 rounds for splits. 
Mad mobi 
Keg stretch
Hamstring up n over
Pigeon
Lat stretch band
Bully
Knee on the wall

 

Fight Gone Bad

 

Come AMAZE yourself and PR!

RSVP

 

Dynamic Movement prep 
Group warm up 
50 n 50 Ghd
Muscle up practice 
Swings
Turnovers
Wod. 
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
MAD MOBI 
Roll calves
Shoulder bully
Pigeon
Press ups
Hamstrings.