Tuesdays & Thursdays we will be adding a 7PM class.
3 Rounds each for time:
5 Sumo Deadlift High Pull (155/105)
4 Burpee Bar Hops
3 Thrusters
2 Burpee Bar Hops
1 Power Snatch
25 Double Unders
5 Sumo Deadlift High Pull
4 Burpee Bar Hops
3 Thrusters
2 Burpee Bar Hops
1 Power Snatch
25 Double Unders
*Rest 90 seconds between rounds.
Tabata Sit Up MedBall Twists Hollow Rocks 16 min AMRAP – 30/25 Cal Row 45 KBS 53/35 20/15 AAB Cal 45 Front Rack Lunges 45/35
Strength/Skill – 5 min EMOM – 3 Squat Clean Thrusters 135/95 10 min AMRAP 2 OTB Burpees 4 Front Rack Lunges (115/85) each leg/ alternating 6 Pullups
3RFT 30 D/U’s 10 Power Cleans 135/95 rest 1 min 3RFT 20 Push Ups 10 Front Squats 135/95 rest 1 min 3RFT 20 Deadlifts 135/95 10 Push Presses 135/95 Score equals total time for all three WODS including one minute rest.
Strength: Snatch Grip Deadlifts: 5-5-4-4-3-2-1-1 30 Pull Ups 30 D/U’s 30 Front Squats 115/75 30 D/U’s 30 K2E 30 D/U’s 30 K2E 30 D/U’s 30 Front Squats 30 D/U’s 30 Pull Ups
Strength/Skill – Deadlift 15 mins. to find 2 RM 7 Minute Ladder 2 Front Rack Dumbbell Lunges – 45/35 2 Dumbbell Shoulder to Overhead – 45/35 *Up by two’s for 7 Minutes*
Strength: Strict Press 5X3 @70% Push Presses 5X3 @ 70% Karen 150 Wall Balls 20/14