Another Week! Plus, the start of Ramadan

Hoping everyone has a lovely week. Check below for what we have planned.

Additionally, Ramadan Muburak to our members and friends who observe. May this Ramadan bring joy, health and wealth to you.

SWEATY SATURDAY PARTNER WORKOUT

MAIN: Fog City - Full Equipment WODS - Apr 17, 2021

AMRAP 30 MINS: ROWS, DEADLIFTS, DEFICIT HANDSTAND PUSH-UPS AND FARMER CARRIES

Complete as many rounds as possible in 30 mins of: Row, 1000 m 10 Deadlifts, 255/185 lbs 10 Deficit Handstand Push-ups, 4/2 in 10 Farmer Carries, 53/35 lbs, 50 m

  • FULL EQUIPMENT VERSION PART A

    MAIN: Fog City - Full Equipment WODS - Apr 16, 2021

    BACK SQUAT : 3-3-3-3-3

    Back Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

  • FULL EQUIPMENT VERSION PART B

    MAIN: Fog City - Full Equipment WODS - Apr 16, 2021

    3 RFQ: ALTERNATING PISTOLS AND PLANK HOLDS

    3 rounds for quality of: 10 Alternating Pistols Plank Hold, 1 min

  • FULL EQUIPMENT VERSION PART A

    MAIN: Fog City - Full Equipment WODS - Apr 15, 2021

    SNATCH + 2 OVERHEAD SQUAT 2-2-2-1-1-1

    Snatch + 2 Overhead Squat 2-2-2-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

  • FULL EQUIPMENT VERSION PART B

    MAIN: Fog City - Full Equipment WODS - Apr 15, 2021

    5 RFT: DOUBLE UNDERS, OVERHEAD SQUATS AND BAR MUSCLE-UPS

    5 rounds for time of: 75 Double Unders 15 Overhead Squats, 95/65 lbs 5 Bar Muscle-ups

  • WEDNESDAY PARTNER WORKOUT

    MAIN: Fog City - Full Equipment WODS - Apr 14, 2021

    7 RFT: SHUTTLE RUNS AND DEVIL PRESS

    7 rounds for time of: Shuttle Run, 200 m (4x 50 m) 10 Devil Press, 35/25 lbs

  • PART B FINISHER

    MAIN: Fog City - Full Equipment WODS - Apr 14, 2021

    ALT EMOM 8 MINS: SIDE PLANKS AND BROAD JUMPS

    Every 1 min for 8 mins, alternating between: Side Plank, 50 secs 6 Broad Jumps, m

  • FULL EQUIPMENT VERSION PART A

    MAIN: Fog City - Full Equipment WODS - Apr 13, 2021

    ALT EMOM 16 MINS: FALSE GRIP ACTIVE RING HANGS, POWER CLEANS, RING PULL-UPS AND 13 MORE

    Every 1 min for 16 mins, alternating between: False Grip Active Ring Hang, 30 secs 3 Power Cleans, pick load 5 Ring Pull-ups 3 Power Cleans, pick load 5 Ice Cream Makers 3 Power Cleans, pick load 5 Strict Muscle-ups 3 Power Cleans, pick load False Grip Active Ring Hang, 30 secs 3 Hang Power Cleans, pick load 3 Ring Pull-ups 3 Hang Power Cleans, pick load 5 Ice Cream Makers 3 Hang Power Cleans 5 Strict Muscle-ups 3 Hang Power Cleans, pick load

  • FULL EQUIPMENT VERSION PART B

    MAIN: Fog City - Full Equipment WODS - Apr 13, 2021

    NASTY GIRLS

    3 rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135/95 lbs

  • FULL EQUIPMENT VERSION PART A

    MAIN: Fog City - Full Equipment WODS - Apr 12, 2021

    STRICT PRESS : 5-5-5

    Strict Press 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

  • FULL EQUIPMENT VERSION PART B

    MAIN: Fog City - Full Equipment WODS - Apr 12, 2021

    EVERY 5 MINS FOR 25 MINS: ABMAT SIT-UPS, PUSH JERKS AND ROW CALORIES

    Every 5 mins for 25 mins do: 15 AbMat Sit-ups 10 Push Jerks, 135/95 lbs 20/15 Row Calories

Jenny Morgan