Complete as many rounds as possible in 14 minutes of: 20 American KB Swings 70/53 1 Handstand Walk (down and back length of rig) 200m Run
4 Rounds for time : 16 Dumbbell Squat Snatches 45/35 32 Roman Chair Situps (Time Cap – 15 Minutes) Congrats to the Riley family! Everyone is happy and healthy!
Push Press for load: #1: 7 reps #2: 5 reps #3: 5 reps #4: 3 reps #5: 3 reps #6: 3 reps #7: 1 rep #8: 1 rep #9: 1 rep (Time Cap – 27 Minutes)
Complete as many reps as possible in 10 minutes of: 3 Rope Climbs 30 Double Unders
9 Pistol Squats (each leg) 9 HSPU Row 250m 6 Pistol Squats (each leg) 6 HSPU Row 250m 3 Pistol Squats (each leg) 3 HSPU Row 250m (Time Cap – 12 Minutes)
Rest Day Closed
Mobility 9:30am-10:00am Open Gym 10:00am-12:00pm Olympic Lifting 12:00pm-1:00pm Open Gym 1:00pm-2:00pm
Partner Tabata WOD (count lowest number of reps for each movement) *After 1st Tabata, Partners will switch and complete the opposite Tabata. There will be a 1 Min rest between each of the Tabata’s. P1 – Back Squats 95/65 P2 – Wall Balls 20/14 to 10ft/9ft – then – P1
Rest Day Closed
6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to your notes.