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
For Time (Time Cap 15 mins) 30 – 20 – 10 – 20 – 30 SDHP 115/75 15 – 10 – 5 – 10 – 15 HSPU *Athletes will alternate between movements Post time to comments.
Rest Day Closed
Mobility with Coach Holly 9:30am Open Gym 10:00am – 12:00pm Olympic Lifting with Coach Jason 12:00pm – 1:00pm Open Gym 1:00pm – 2:00pm
Time = 20 mins *Every 2 mins complete 3 Snatches. If your lift was successful, you must increase your load by, at least, 2.5# total. This WOD is a “no miss” weightlifting WOD, meaning you will continue to attempt each lift until you make the 3 reps you are attempting.
20 Min EMOM *Complete 10 burpees every minute on the minute to a target (target will be 6″ above your fully extended reach) Warm-up : * 7 mins of “Hurdles over PVC Pipe” (height variations) -Dynamic WU- * Banded shoulder distraction and rotations * Banded pull downs – straight arm
“WOEHLKE” 3 rounds, each for time of: • 4 jerks, 185 lb. • 5 front squats, 185 lb. • 6 power cleans, 185 lb. • 40 pull-ups • 50 push-ups • 60 sit-ups Rest 3 minutes between rounds. Warm-up : 20 Jumping Jacks 20 Split Jacks 20 Push-ups 20 Sit-ups
3 Rds for Time (Time Cap – 12 Mins) 3 Forward Rolls 15 Kettlebell Swings (70/53) 30 Box Jumps (24/20) Warm-up : Pizza Game w/Sharks & Minnows (full run around the room) *If small class, do tug of war between a coach and athlete or 2 athletes -Dynamic WU- *
“Annie Likes to Row” 50-40-30-20-10 Double Unders Abmat Sit-ups Rest 4 minutes Then, Row 2000m Post time to comments. [Time Cap: 18 minutes] Warm-up : 3 mins – Jumping Rope (steady pace) 2 mins – Rowing (steady, conversational pace) 1 min – Double Unders (all out) 1 min – Rowing