2 / 1 / 2016

5 min EMOM
Front Squat x 3

15 min amrap
5 T2B
10 HR Pushups
15 Wall Balls (20/14)

Courtesy of KnightsPTR New England

1 / 30 / 2016

3 Person Team
20 Min Amrap

20 K Bell Thrusters (1.5/1)
w/ 1 partner holding handstand

20 Double K Bell SDHP (1.5/1)
w/ 1 partner hanging from pullup bar

20 Double Russian K Bell Swings (1.5/1)
w/ 1 partner holding bottom squat

1 working
1 holding
1 resting

1 / 29 / 2016

5 min EMOM
Snatch x 1

3 Rounds
1 Legless Rope Climb
2 Power Snatch (155/105)
3 Ring Muscle Ups
4 Hang Squat Cleans (155/105)

1 / 28 / 2016

25 Min Clock
Clean and Jerk
1-1-1-1-1-1-1

Work to a heavy single or go for a new 1 RM.

1 / 27 / 2016

Pre WOD
Row 1000m

16 Min EMOM

Min 1:
20 Dbl Unders
5 C2B Pullups

Min 2:
20 Dbl Unders
5 HSPU’s

1 / 26 / 2016

Every 4 Mins for 20 Mins (5 Sets)
21 Wall Balls (20/14)
15 Burpees
9 Deadlifts (255/165)

1 / 25 / 2016

Strict Press
3 x 5

30-20-10
K Bell Swings (1.5/1)
Hand Release Pushups
Power Cleans (115/85)

1 / 23 / 2016

***HOURS***
If you brave the outdoors today Lucas will be at the gym for an 8:00, 9:00 & 10:00 class. There will be no KnightsCamp class today. Stay safe!

Today’s WOD will be yesterday’s WOD!!!

For Time
21 Calorie Row
15 Power Snatch (135/95)
9 Muscle Ups or Strict Pullups
15 Thrusters (135/95)
21 Calorie Row

1 / 22 / 2016

For Time
21 Calorie Row
15 Power Snatches (135/95)
9 Muscle Ups or Strict Pullups
15 Thrusters (135/95)
21 Calorie Row

1 / 21 / 2016

EMOM for 20 min
Min 1: 4-6 T2B
Min 2: 4 Deadlifts @ 65-75% of 1RM