Monday, 12-31-18
8 and 9am classes only today
3 RDs for reps – (FGB style) –
1 Min – Med abll Twists 20/14
1 Min – Deadlift 95/65
1 Min – Med ball Clean 20/14
1 Min – DB Snatch 50/35
1 Min – Thruster 95/65
1 Min of rest
8 and 9am classes only today
3 RDs for reps – (FGB style) –
1 Min – Med abll Twists 20/14
1 Min – Deadlift 95/65
1 Min – Med ball Clean 20/14
1 Min – DB Snatch 50/35
1 Min – Thruster 95/65
1 Min of rest
Strength/Skill – Weighted Pull-ups WOD 5 Rounds for Time: 5 Tire Flips 10 Burpee Pullups 25 DU’s
Strength: Front Squat – 2×7 Empty Bar 3×5 @50% 1×3@65, 70, 75% 2×3@80% For time: 20-18-16-14-12-10-8-6-4-2 Alt DB Snatch 50/35 10-9-8-7-6-5-4-3-2-1 TGU 50/35
For time: 1000m Row 5 Rope Climbs 800m Run 4 Rope Climbs 60 GHD sit-ups 3 Rope Climbs 40 Wall Balls 20/14 2 Rope Climbs 20 Burpees over the bar 1 Rope Climb
Strength: 5MIN EMOM 10-15 Push Ups Partner wod 100 D/U’s (300 singles) 50 Burpees 100 reverse Lunges 53/35 KB 50 seated Twists 20/14 100 KBS 53/35 50 Seated Twists 100 Reverse Lunges 50 Burpees 100 D/U’s While one person works the other holds a plate overhead. 45/25
“Willy” Three rounds for time of: Run 800 meters 225 pound Front squat, 5 reps Run 200 meters 11 Chest to bar pull-ups Run 400 meters 12 Kettlebell swings, 2 pood U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine…
25 min to complete 4 Plank Circles 4×10 Bicep Curls (each arm) 4×20 V-Up 4×20 Banded Tricep Pull Down 4×15 Hanging Knee Raises 2 sets of 21’s 5 min AMRAP Ascending Ladder 1 Rope Climb 2:1 5 KBS 53/35 2 Rope Climb 10 KBS 3 Rope Climb 15 KBS 4 Rope Climb 20 KBS…..