6 min. a.m.r.a.p.
row 1000m
with remaining time as many Pull-ups as possible
score is total pull-ups
rest
6 min. a.m.r.a.p.
50 S.2.O. 95/65
with remaining time as many box jumps (20/18) as possible
score is total box jumps
Strength/ Skill – 15 mins to establish 1 RM Back Squat
Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary. Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled. Strength: Push Press 70%x5 75%x5 80%x3 85%x3 3RM 3 RFT 100 D/U’s 30 OHS 45/30…
Strength – “Powa” Cleans 5-5-5-5-5 W.O.D. – 20 min. A.M.R.A.P 15 Box Jumps 24/20 10 S.D.H.P. 95/65 75/55 5 H.S.P.U.’s
Strength: Every 90 sec complete: 1 Clean + 1 Front squat + 1 Jerk Starting at 60%, adding 10 lbs every 90 sec until Failure 15 Min AMRAP: Buy In 1000m Row 3 Power Snatch 135/95 6 Front Rack Lunges 135/95 9 Inverted Burpees
6,7 and 8 AM classes tomorrow only. Closed friday! WOD: 15-20 Min to establish 1 RM Snatch Rest as needed 15-20 Min to establish 1 RM Clean & Jerk
5 rounds for reps – 2 min Rope Climbs 2 min Turkish Get-Ups 50/35 rest 2 min between rds Skills for rest of class
Today’s hours are 8 and 9 am only!! 3 rds at an easy pace: 10 single arm DB strict press- ea arm 10 walking lunges 5 V-ups 5 hollow rocks warm into thruster 30 min EMOM Min 1 12 alt DB snatches 53/35 Min 2 6 thrusters 155/105 Min 3 15 V-ups Min 4…