ATHLETE OF THE MONTH

WOD 10-9-8-7-6-5-4-3-2-1 for time of: Hang Squat Cleans Front Squats Shoulder to Overhead Men – 95 lbs Women – 65 lbs

SWOD Every 4 minutes for 20 minutes (5 sets), complete each round for time: Row 250m 3 Shuttle Sprints (10-ft, 20-ft, 30-ft out and back) WOD For time (13 min cap): 21 Calorie Row 21 Burpees 21 [...]

SWOD Back Squat 3 reps @ 45-50% 3 reps @ 65-70% 1 reps @ 80% 2 reps @ 80% 3 reps @ 80% 4 reps @ 80% 5 reps @ 80% WOD 3 rounds for time of (8 min cap): 10 Deadlift (275/185) 50 Double Unders

SWOD Every 2 minutes for 10 minutes (5 sets), complete: Power Snatch + Overhead Squat + Full Snatch – increase load as possible – WOD Teams of 2, complete the following for time (10 [...]

SWOD 1a) Bench Press 5 reps @ 55% 5 reps @ 65% 4 x 5 reps @ 75% Note: After each set of Bench Press perform 25 banded triceps pushdowns. 2a) Barbell 21’s 3 x 21 reps (7 bottom half, 7 top [...]