WODs (Feb 12-18)

Hero Happy Hour

Just a reminder that this Friday we will be doing the Hero WOD “Holleyman” in all classes. We’d like to have a chill, informal walk over to Pitt St Brewery following the 4:00pm class on Friday. All members are welcome to come grab a pint and say hello. Feel free to stop by early at the gym to cheer on your friends hitting the workout at 4:00pm!

Monday

Every 2:00 x 5 rounds
3 Tempo Overhead Squat
— 2s down, 2s pause —

Add weight as form allows each round. 

3 rounds for reps
1:00 OHS (75/55)
1:00 Bar facing Burpees
1:00 Row calories
1:00 Rest

Tuesday

21-15-9
Strict Pull-ups
Devil Press (40’s/25’s)

Every 2:00 x 5 rounds
3 Pause Bench Press (2s on chest each rep)

Add weight as form allows each round. 

Wednesday

4 rounds for total L-sit time
Max L-sit hold
5/5 ATG split squat
10/10 High plank powell raise

5 rounds for reps
1:30 on // 1:30 off
15/12 calorie bike (1:00 cap)
Max double unders in time left

Thursday

20:00 AMRAP
1/1 KB Turkish Get-up (53/35)
1 Pegboard Climb
100′ Sandbag Bearhug Carry

Friday

“Holleyman” 
30 rounds for time
5 Wallballs (20/14)
3 HSPU
1 Power Clean (225/155)

Saturday

5 rounds with a partner:
2:00 on // 2:00 off
3 Wall Walks
6 Bar Muscle Ups
Max Shuttle Runs

Sunday Open Gym 

EMOM 30
Min 1: Row cals
Min 2: Burpees

40s work / 20s rest 

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