Contact Us

Use the form on the right to contact us.

You can text in this area to email us your questions or concerns.

488 Regal Row Suite 118
Brownsville, TX, 78521
United States

WOD

Wed, Apr 12 2017


WOD

Strength
Back Squat:
Set 1-50% of 10rm/12
Set 2-75% of 10rm/10
Set 3-Max Reps of 10rm
Set 4-Max Reps based on *

*Weight Change Based on Reps in set 3
4-6 - Decrease 5-10#
7-8 - Decrease 0-5#
9-11 - No Change
12-16 - Increase 5-10#
17+ - Increase 10-15#

Conditioning

4 Rounds for Calories of:
Max Cal Row in 90 Seconds
Rest 3 Min

During Rest, Complete
6 Strict Pull-Ups
12 Toes-To-Bar

Before Class
1 Pause behind the neck Jerk + 1 pause Jerk
*come to a dead stop in bottom of jerk dip
40/2, 50/2, 60/2, 70/1, 75-85/1*4

After Class
50 arch rocks for time