Wednesday 11.3.21

Elena

Rogue Invitational “Bella Complex”
14mins Strength:
1 Squat Clean
1 S2OH
1 Front Squat
1 S2OH
(Score- Weight)

“Apple Cider”
8min EMOM:
MIn 1: 3 Clean & Jerks at 70% of “Bella Complex”
Min 2: 3-5 Ring Muscle Ups
(No Score- Just Work)

THRIVE
32min Tasks:

Station 1: 
3 Rds:
10 WB Arms Only
10 WB Squats Only
10 WBs

Station 2:
3 Rds:
21’s (7 Low, 7 High, 7 Full)
15 OH Triceps
9 Burpees

Station 3: 
3 Rds: 
30 Lat Lunge Jumps
30 #Glute Bridges
30 Penguins

Station 4: 
3 Rds: 
21 Bent Over Rows
15 Squat Hold Curls
9 D-O-I-U’s

Station 5: 
100 Russian Twists
100 Flutters
100 Mtn Crosses

News:

Bring a friend day is BACK!
First Friday of every month starting 11/5/2021


Join our Facebook Group!
Current schedule!
Check out our THRIVE video!