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Shoulder Mobility Class with Coach Josh this Thursday November 9th 6:30pm-7:30pm. 

Space in limited so be sure to Register in TRIIB

Join us this Saturday in support of
Team RWB WOD 4 Warriors!

MONDAY

Deadlift

EMOM 12
Min. 1- 15 DL
Min. 2- 15 GHD
Min. 3- Max Cal Bike / Max Cal Row


TUESDAY

OHS

AMRAP 3
21 OHS
21 BOB
Max Cal Row
Rest 3min. 
AMRAP 3
18 OHS
18 BOB
Max Cal Row
Rest 3min.
AMRAP 3
15 OHS
15 BOB
Max Cal Row


WEDNESDAY

C2B Pull Ups

3 RNDS
75 DU
50 Air Squats
15 PCL


THURSDAY

AMRAP 15
200m Run
2 Rope Climb

CORE TABATA


FRIDAY

Split Jerk

For Time
30 Cal A-Bike
30 BJ Over
30 Thruster
30 C2B
30 Thruster
30 BJ Over
30 Cal A-Bike


SATURDAY

WOD 4 Warriors!

11min. AMRAP
11 PCL
11 BOB
19 DL
18 Pull Ups

OR

11 Push Up
11 Burpees
19 Sit Ups
18 Air Squats


SUNDAY

EMOM 30
Min.1- 50 DU
Min.2- 20 Stationary Lunges
Min.3- 15 KBS
Min.4- 10 Wallballs
Min.5- 5 Push Press


BARBELL

Hang Power Snatch
Snatch Balance
Tempo Front Squats

 

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