4 Rds for Time (Time Cap – 13 Mins) 15 Dumbbell Push Press 35/25 10 L-Sit Pull-ups Post time to comments.
Back Squat 10-5-5-3-3-1-1-1 Post load to comments.
14 mins AMRAP 30 Double Unders 10 Ring Dips Post rounds and reps to comments.
10-9-8-7-6-5-4-3-2-1 for Time (Time Cap – 15 Mins) Toes to Bar Box Jumps 30/24 Overhead Squats 115/75 Post time to comments.
Rest day Closed
BATTLE OF THE BARS WOD 1 “Partner Rx+ Karen” 7 minute AMRAP M/F deadlift M/F Synchronized Wall Balls -All 4 athletes may work at the same time – 2 judges per team. One watching wall balls and one watching deadlifts RX and scaled LOADS AND TARGET The barbell must be
LAST CLASS WILL BE 6pm-7pm WE WILL BE SETTING UP FOR THE COMPETITION AT 6:30pm 4 Rds for Time 20 – Kettlebell Swings (70/53) 400 meter Run
Every 2 minutes on the 2 minutes for 20 minutes Clean, 3 reps Post load to comments.
3 Rds for Time (Time Cap – 14 mins) 10 – Bar Muscle Ups or Ring Muscle Ups 500 – Row for meters Post time to comments.
*Buy-in = 100m walk with 2 – KB’s (70/53) or our NEW Trap Bar (153/108) -then- 18 min AMRAP 15 – Tire Smashes w/sledge hammer 30 – Body Wt Walking Lunges 15 – Cals on Assault Bike *Cash-out (when time stops at 18 mins, athletes will finish with the same