“Scooter”
On a 35-minute clock with a partner:
30 Min AMRAP:
30 D/U
15 pull-ups
15 push-ups
100 meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift. Yes both lift on the same bar at the same time.
For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.
Have you signed up for the Open Yet????? Back Squats 5-5-5-5-5-5 Sets 1-3 : Warm Up Sets, 50-65% Sets 4-6: Working Sets 75-85% 5 rounds for max reps: 1 minute Toes to Bar 1 minute Burpee Box Jumps (24/20) 1 minute AAB Rest 2 minutes between sets
Strength/Skill – OH Squat 21-15-9 O.H. Squat 135/95 Lateral Burpees… Attempt 400m Run in less than 1:45, upon completion of 21-15-9
Tuesday & Thursday we will be adding a 7PM class. This will be on a trial basis. Team WOD 2 person team 400 m run 50 KB Power Snatches 53/35 50 push ups (hand release) 50 OH squats 95/65 50 Pull-ups 50 sdhp 95/65 50 weighted situps 45/25 800 m Row…… NOW THE HARD PART………..
OHS 5-5-4-3-3-2-2 Increasing weight 20 min AMRAP 15 C2B Pullups 15 HSPU 30 Squats
Strength/Skill – Back Squat 1 – 1 – 1 – 1 – 1 – 1 – 1 Then, on the 2:00 for five sets Five back squats at 60% 1RM, + five chest slapping push-ups
Strength – Atlas Stones Work WOD – 6 RFT: 50′ Burpee Broad Jumps 50′ Walking Lunges 10 KB Hang Clean and Jerks 35/20 *Scale as needed*