Each partner will have 7 rounds of 20 seconds of work time to establish a 1 rep max. Partner 1 will lift first and partner 2 will rest and vice versa for the next 20 seconds. 14 rounds 20 seconds to find a 1 rep max Front Squat 20 seconds
(Any other level that is NOT RX LEVEL is SCALED) Every other minute on the minute for 10 minutes complete the following with a partner, BURNER LEVEL Minute 1 Partner 1: Jumping Chest to Bar Pull ups Partner 2: Row for Calories Minute 2 switch and so on… FITNESS LEVEL
As a partnered team, complete for time: Time Cap 20 Minutes BURNER LEVEL 75#/55# Snatch, 100 reps Burpee-step-over-the-box, 200 reps 20in/16in (4-plates) FITNESS LEVEL 115#/75# Snatch, 100 reps Burpee-over-box, 200 reps 20in/16in RX LEVEL 135#/95# Snatch, 100 reps Burpee-over-box, 200 reps 24in/20in 2 bars may be used during the WOD.
Rest Day Closed
Mobility 10am-11am (Coach Carla) Open Gym 11am-2pm On Ramps Available from 10am-2pm
15-12-9-6-3-1 ELITE Back Squat, 185#/125# GHD Sit-up Toes-to-bar INTERMEDIATE Back Squat, 135#/95# Sit-up Knees-to-elbows BEGINNER Back Squat, 95#/65# Abmat sit-up Hanging Knee Raises Post time to comments.
“OGAR” Complete as many rounds and reps as possible in 14 minutes of: BEGINNER Snatch, 3 reps 65#/bar Jumping Pull-ups, 3 reps Box Dips, 3 reps Wall balls, 12 reps 14/10-lbs 9ft/8ft INTERMEDIATE Snatch, 3 reps 95#/65# Pull-ups, 3 reps Ring Dips, 3 reps Wall balls, 12 reps 20/14-lbs 9ft/8ft
Complete as many rounds as possible in 8 minutes of ELITE Row 10 Calories Burpee over the rower, 5 reps 53/35-lbs. in each hand Kettlebell Clean and Jerk, 3 reps INTERMEDIATE Row 10 Calories Burpee, 5 reps 35/18-lbs in each hand Kettlebell Clean and Jerk, 3 reps BEGINNER Row 10
Strict Overhead Press 5-5-5-5-5 Post load to comments. Beginner, intermediate, and elite athletes all need to lift heavy.
HEATS START AT 9AM AND WILL BE RELEASED EVERY 15 MINUTES. 7 PEOPLE PER HEAT. LAST HEAT IS RELEASED AT 1:45pm. “Murph” For time ELITE Wearing a 20-lb. vest, Run 1-mile 100 Pull-ups 200 Push-ups 300 Squats Run 1-mile Partition the pull-ups, push-ups, and the squats however you would like.