Friday, 2-14-20
48/32 AAB
40 Thrusters 75/45
20 Burpee Pullups (6″ above reach)
36/24 AAB
30 Thrusters
15 Burpee Pullups
24/16 AAB
20 Thrusters
10 Burpee Pullups
48/32 AAB
40 Thrusters 75/45
20 Burpee Pullups (6″ above reach)
36/24 AAB
30 Thrusters
15 Burpee Pullups
24/16 AAB
20 Thrusters
10 Burpee Pullups
Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Strength/Skill – Deadlifts 3-3-3-3-3 “Helen” Three rounds for time: Run 400 meters 21 K.B. Swings 53/35 12 Pull-ups
7 min EMOM- 3 Power Satch 60-80% 1 RM Power Snatch For time: 50 walking lunges 25 Burpee 500m Row 25 ring dips 50 double-unders 25 knees-to-elbows 50 kettlebell swings, 53/35 25 hang squat cleans, 35-lb. dumbbells 50 Sit Ups 25 back extensions/ Good mornings 50 wall-ball shots, 20-lb. ball
8 and 9am classes today. Rope climbs tomorrow….shin protection!!! Partner WOD Buy-in: 300 Single Unders..Partner Planks …then… 20 Handstand Push-ups 40 Wall-Balls 20/14 50 Box Jumps 24/20 60 Sumo Deadlift High Pull 53/35 60 Weighted Sit-ups 45/30 50 Box Jumps 40 Wall-Ball 20 Handstand Push-ups …then… Sell-out: 2000m Row…partner planks
W.O.D. Three rounds for time of: Run 400 meters 15 Pull-ups 50 Squats 15 Pull-ups Cool Down: Hold a handstand for a total of five minutes. Steve “The Stud” Hromada set a new “Karen” record last night of 6:15!!!!! Way to go Steve!!!!!!!!!!!!!!!!
Strength: 8 min EMOM 5 Deadlifts @ 70% 30 Burpee Box Jumps (24″/20″) 30 Jumping Pull-Ups 30 Kettlebell Swings (53/35) 30 Walking Lunges 35/25 30 Weighted Sit Ups 35/25 30 DB/KB Snatches 35/25 30 Good Mornings 45/35 30 Wallballs (20/14)
6 & 7PM classes cancelled tonight, roads are bad!!! Strength/Skill: 4X3 Push Jerks The Chelsea WOD Challenge yourself to complete all 30 rounds and if not, work your way up to that! On The Minute Every Minute For 30 Minutes 5 Pull Ups 10 Push Ups 15 Squats