We will be judging the Open Friday night and Saturday. We will be closed Sunday.
15 min EMOM
Min 1 – 15 Hollow Rocks
Min 2- :45 2-KB Front Rack March 70/53
Min 3- 20 Sit Up
Every 4 min for 24 min
12 DB Front Squat 50/35
12 Burpee over the DB’s
12 x 15′ Shuttle Sprints
* If you do not finish within the 4 min start over at the beginning*
With a partner complete: 10 rds each- 1 partner works while the other is resting 8 KBS 53/35 12 Air Squats 8 KBS 4 Power Snatch 155/105
Strength/Skill 00:15 mins past the hour 1 Snatch High Pull + 1 Snatch x 5 WOD Starts at 00:35 past the hour Every minute, on the minute, for 20 minutes: Minute 1 – 20 Jumping Lunges with Barbell (45/35) NO EMPTY 45/33 BARS. Training Bars OK 45 – Training bar with 2 -15 lb Plates…
Strength/Skill – Three position Power clean x 5 Floor, Knee & Mid Thigh As Many Rounds As Possible in 15 minutes of: 10 Alternating One-Arm Russian Kettlebell Swings (53#/35#) 9 Shoulder to Overhead (95/65) 8 Pistols
Tuesday/Thursday A.M. hours this week are 6 A.M. and 7 A.M. Strength/Skill – Complex – Shoulder Press-Push Press-Jerk (Power or Split) x 5 In front of a clock set for 12 minutes: 1 minute of 30-inch box jumps 1 minute of 115-lb. sumo deadlift high-pulls 2 minutes of 30-inch box jumps 2 minutes of 115-lb….
NO AM CLASSES! Strength/Skill: Bench Press 5@50%, 4@60%, 3@70%, 2@80, 1@90% For time: 100 Double unders – then – 5 Rounds of: 10 deadlifts 185/135 10 front squats 185/135 10 Ring Dips – then – 100 Double unders
Skill Work 15 min AMRAP 20 Thruster 75/55 15 HSPU 2:1 1 Rope Cimb 3:1