Thursday, 9-20-18
5 min Max Meter Row
20 min Skill Work
18 min
Ascending Ladder by 2’s
2 DB Floor Press 50/35
2 DB Walking Lunge 50/35
2 DB Power Clean 50/35
4 DB Floor Press
4 DB Walking Lunge
4 DB Power Clean
6
6…
5 min Max Meter Row
20 min Skill Work
18 min
Ascending Ladder by 2’s
2 DB Floor Press 50/35
2 DB Walking Lunge 50/35
2 DB Power Clean 50/35
4 DB Floor Press
4 DB Walking Lunge
4 DB Power Clean
6
6…
8 and 9 AM classes only today. Strength: Weighted Push-ups 5X5 “Fight Gone Bad!” Three rounds of: 1 min on each station Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories)
Amazing Stunts…..watch the guy swim at the end. Strength/Skill – Snatch 21-15-9 Snatch 115/75 Burpees Double Unders
Strength/Skill – Working with a partner you have twelve minutes to find your 1 RM Deadlift Front Squat Press (Strict) Add total weight for your score. Click here to register/donate to 31 Heroes Project
9AM Class only today. “12 Days of Thankfulness” 1 50 D/U’s 2 Muscle-Ups 3 Dumbbell Thrusters (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Walking Lunges with Dumbbells (55/35 lbs) 11…
If you signed up for the open, all open WODS will be scored on Saturday’s between 10-11 A.M. If something comes up and A Saturday is no good, we will reschedule you for a time during the week. Please try to be available on Saturday’s. Strength/Skill – Weighted Push-up, 3 x 10 Three rounds for…
Strength/Skill – Push Press 3 x 1 4 Rounds for reps: 1 min Rope climbs 1 min Wall climbs 1 min Knees to Elbows 1 min Hollow rock 1 min DU 1 min Rest