Thursday, 3-24-16
ROMWOD @7PM
Come watch the Open announcement at 8PM.
Skill: HSPU practice
5 rounds for max reps
:30 of work at each station, no rest between movements
Pushups
Box jumps (24/20″)
Snatches (75/55#)
Wall Balls
:30 rest
ROMWOD @7PM
Come watch the Open announcement at 8PM.
Skill: HSPU practice
5 rounds for max reps
:30 of work at each station, no rest between movements
Pushups
Box jumps (24/20″)
Snatches (75/55#)
Wall Balls
:30 rest
27 Min EMOM: Min 1 – 8 HR Push Up Min 2 – 15 Wall Balls Min 3 – 10 Strict Pull Ups 12 Min to build to a heavy 3 Thruster
Warm -up: 2 rounds of CFK 5 minutes of Burgerner Strength: 5-5-5-5-5 Push Jerk 85% of one rep max W.O.D. 5 rounds for time: 20 Burpees 30 Wall Balls 40 Double Unders
W.O.D. – 6 Rounds for time: 7 Burpee Box Jumps 14 Wall Balls 20/14 21 Double Unders
Master’s Online Qualifier: 21-15-9 reps for time of: Shoulder-to-overheads, 135 lb. /95 Chest-to-bar pull-ups 10 min Cap 5MIN REST Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25…
No 5AM classes this week. 6 & 7 AM classes. Today’s WOD is 50 Shades of Filthy!! For Time: 53 Box jump, 24 inch box 53Jumping pull-ups 53 Kettlebell swings, 1 pood Walking Lunge, 53 steps 53 Knees to elbows 53 Push press, 45 pounds 53 Back extensions 53 Wall ball shots, 20 pound ball…
6X5 Weighted Pull Ups/Negatives 4X10 Weighted Push Ups 2X1 min Weighted Planks 12 min AMRAP 30 D/Us 10 Push Ups 8 Box Jumps 24/20 6 HSPU 4 Ring Dips 2 MU