WOD

SOAR WARS IS THIS SATURDAY!  STILL TIME TO SIGN-UP!  GO HERE!

Monday
Ring Dips – 1RM
Superset x 3
Bentover Row x 12
Band Pull-Aparts x 30

Tabata:
Strict Pull-Up
Push Press 75/55
Jump Lunge
Sit-Up
*Complete 8 intervals of each movement before moving on. Low Score Counts.

Tuesday
Every 90s x 6, add weight every round.
Snatch High Pull + Low Hang Power Snatch

2 rounds:
10 Power Snatches 135/95
12 Burpees Over the Bar
2 rounds:
10 Power Snatches 95/65
12 Burpees Over the Bar

4 Rounds:

Front Rack Hold: 40 seconds @ 85% 1 rep max Front Squat
1 Arm Farmer Carry: 120ft each arm, go heavy

Wednesday
Mitch
Team of 2
Buy In: 400m partner carry
9 Rds:
5 Back Squats 155/105
5 Deadlifts
1 Rope Climb
Buy Out: 95 Double-Unders

Thursday
AMRAP 12:
7 Strict HSPUs
14 Hang Power Cleans 95/65

3 Rounds
Push Up to Elbow Plank: x 20
Bent Over Row: x 10 @ a light to moderate weight
Pallof Press: 30 second hold each side, make sure you feel it
Strict Toes to Bar: x max (10 at most)

Friday
Team of 3:
10000m Row
Rotate every 250m

Saturday
SOAR WARS!

Sunday
4 x 30:30
DB Thrusters 35/20
Russian Swing 70/53
Box Jumps 24/20
Rest

AMRAP 12 Minutes:
Single Arm Farmers Carry
*Every 100m switch Arms
*Every 10m perform 5 Suitcase Deadlifts
*Pick a weight that allows you to go unbroken

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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