SUNDAY 12.1.2019 WOD

WARMUP:Gymnastics Skills PracticePART I:  GYMNASTICSEvery 90” for approximately 24 minutes, alternate between:A1:   5 Wall Walks or Max (Up to 1 Min)Handstand HoldA2:  Max (Up to 1 Min). Weighted Stand SupportA3:  5 to 6 False-Grip Reverse Banded Pull-ups or Banded...

SATURDAY 11.30.2019 STAMFORD STRONG

5 Sets 50 FT Sb Front Rack Carry 10 Sb Front Squats Rest :45 Sec Between Sets Barbell Front Squats 5-5-5-5-5 2 Sets 50 Ft Yoke Carry Rope Pull 50 FT Sb Carry Sb Push Press 20 Sb tosses Straight into20 Broad...

SATURDAY 11.30.2019 WOD

PART 1Front Squat 10-8-6-4-2PART 2 W/ A Partner 30 Min AMRAP Alternating Exercises 400 M Run30 KB Swings 70/4420 Box Jump Overs 20/14 -Modify -Row,Lighter,Step UP...

FRIDAY 11.29.2019 WOD

FRIDAY SCHEDULE6, 9, and 10am classes ONLYSEVERINFor time:•50 Strict Pull-ups•100 Push-ups, release hands from floor at the bottom•Run 5KIf you’ve got a twenty pound vest or body armor, wear it.Dedicated to U.S. Army Sergeant First Class Severin W. Summers III,...

THURSDAY 11.28.2019 THANKSGIVING DAY WORKOUT

THANKSGIVING SCHEDULEThursday, Nov 28, Thanksgiving Day830am-930am and 930am-11amFriday, Nov 29 6am, 9am, 10am Classes ONLYPART 1 Build To 1 RM Deadlift With A Partner PART 2W/ A Partner 150 Cal Row (Switch Every 15)140 Burpees130 Wall Balls 20/14120 Deadlifts...