Welcome our newest class of OnRamp graduates!
Strength: High Hang Squat Snatch 2 reps every :30 for 8 Mins
WOD: 100 Front Rack Lunges (115/75)
Every minute on the minute do 5 bar facing burpees. 15 Min Tapout.
REC: 50 Floor Wipers for Time
Welcome our newest class of OnRamp graduates!
Strength: High Hang Squat Snatch 2 reps every :30 for 8 Mins
WOD: 100 Front Rack Lunges (115/75)
Every minute on the minute do 5 bar facing burpees. 15 Min Tapout.
REC: 50 Floor Wipers for Time
Back to school day!
Weekly Warm Up: 10 Toes to Bar, 10 Snatch Balance w/PVC, 5 Strict Pull Ups, 5 HSPUs
Strength: Back Squat 5x5
WOD: 3 Rounds For Time
10 Hang Squat Snatch (135/95)
10 Bar Facing Burpees
REC: 10 Rds
25 DUs every minute on the minute
Strength: Strict Ring Pull Ups 5x max reps
WOD: For Reps
5 Mins Row for Calories (each calorie is a rep)
4 Mins of Box jumps (24/20)
3 Mins of Hang Squat Snatch (95/65)
2 Mins of Wall Balls (20/14)
1 Min of Handstand Push Ups
REC: 3x10 Grappler Rotations