Friday 6-12-15
Sumo Deadlift-
7×3 Work up to heavy 3 TnG
7 Min AMRAP
2,4,6,8,10,12,14,16,18… reps of
Box Jumps 24″/20″
Muscle Ups(Ring or Bar)
Rest 3 Minutes
7 Min AMRAP
2,4,6,8,10,12,14,16,18… reps of
Burpees
HSPU
Sumo Deadlift-
7×3 Work up to heavy 3 TnG
7 Min AMRAP
2,4,6,8,10,12,14,16,18… reps of
Box Jumps 24″/20″
Muscle Ups(Ring or Bar)
Rest 3 Minutes
7 Min AMRAP
2,4,6,8,10,12,14,16,18… reps of
Burpees
HSPU
For time- 1 Mile Run ..then.. 6rds 5 Deadlift 225/155 20 Lat Box Jump Overs 25 Pull up
Closed Thanksgiving. Friday 9 and 10am classes only! Strength: Weighted pull ups 8X3 Partner WOD 5 Rounds each 21 Weighted Sit Ups 45/35- Partner Plank Hold 7 Deadlift 225/185 Partner Rests 5 Hang Power Clean 155/115. Partner KB Hold in the front rack position.
6 RFT 2 – Rope climbs Shuttle Sprints 10m 15m 20m 10 Pistols Alternating Legs 20 K.B. Snatches 53/35
Warm up 3 RDs 25 D/U 10 KBS 10 Box Step Ups For reps- 8 min AMRAP 50 D/U 2:1 40 Sit-Up rest 6 min 8 min AMRAP 12 Box Jumps 24″/20″ 10 Deadlifts 225/155 8 Lat Burpee Over Bar rest 6 min 8 min AMRAP 10 Alt. DB Snatch 50/35 5 Right Arm DB…
“End of the world workout”!!!!!! Arma-gett’n my last workout in before the big one tonight!!! 3 Rounds for time 13 – Push-ups 13 – Sit – ups 13 – Box Jumps 20″ 13 – K.B. Swings 53/35 13 – 45lb Push Press 13 – Walking Lunge (Each Leg) 13 – Mountain Climbers 13 – K.2.E….
Partner WOD – ‘300’ Teams of Three 300 WALL BALLS ROW In this team of 3 WOD, one person rows, one person wall balls and one rests. Wall baller goes to rower, rower to rest and rester goes to wall balls. When ‘300’ wall balls are completed you are done…….but the team that rows the…
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