Author: Jade

* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd WOD: 1) 40 minute EMOTM: Minute 1 – Monostructural Conditioning Minute 2 – Monostructural Conditioning Minute 3 – Gymnastics/Skill Minute 4 – Gymnastics/Skill Minute 5 – Non-Monostructural Conditioning Minute 6 – Non-Monostructural Conditioning Minute 7 – Barbell Minute 8 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc….

* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd WOD: 1a) 0:00-12:00 – Every 90 seconds x 8 sets: 5-10 Strict Pull-ups + 3/side Split Kneeling Dumbbell Press Pick output you can maintain for all 8 sets 1b) 12:00-20:00 – 8 minute AMRAP: 15-12-9 Dumbbell Deadlifts 50/35 15-12-9 Knees-up Once you finish the round of 9, go back to the start. 1c) 22:00-34:00 – Every 1:30 x 8 sets: 5-10 Push-ups + 4/side Bent Over Dumbbell Piston Row Pick weights output you can maintain for all 8 sets 1d) 34:00-40:00 – 6 minute AMRAP: 10 Dumbbell Squat Cleans 50/35 10 Burpees Extra Work:…