Buy in: 100 KBS (53/35#)
50 burpees
15 muscle ups or 30 C2B pullups
20 cleans (155/105#)
15 muscle ups or 30 C2B pullups
50 burpees
Buy out: 100 alternating wall balls (20/14#)
Only one partner works at a time and all reps must be completed before moving on to the next movement. The catch here is the wall balls are alternating every rep, you can only use one ball and one station, so figure out how you want to complete all 100.
Warm up 2 RDs 10 Slam Ball 10 Walking Lunges 10 Jumping Squats 15 min to complete 3×10 Half Kneeling DB Press (each arm) 3×8 RDL (each leg) 3×10 DB High Pull to press 3×1 min Hollow body hold With a partner 10 RFT 3 Rope Climb 6 Power Clean 185/125 12 Single Arm DB…
Strength/Skill: 8 min EMOM 1 Power Snatch + 1 OHS + 1 Snatch increasing weight as long as form is good!!! Team Karen 200 Wall Balls *2 Person Teams *Every Break/Transition/drop the ball, you must complete 10 synchronized burpees
6 sets of: 2 High Hang Sq. Cleans (power pos) + 2 Mid Hang Sq. Cleans (above knee) + 2 Low Hang Sq. Cleans (below knee) Every 4:00 for 24:00 complete: 75 D/U 2:1 12 Deadlifts 135/95 9 Hang Power Clean 135/95 6 Push Jerk 135/95
Strength/Skill – Deadlift find your 1 RM 10-9-8-7-6-5-4-3-2-1 shoulder 2 overhead (135/95) 1-2-3-4-5-6-7-8-9-10 toes-2-bar
WE ARE NOW SIGNED UP THROUGH ZENPLANNER. YOU SHOULD HAVE ALL RECEIVED AN EMAIL TO SIGN IN. THERE IS A FREE APP FOR MEMBERS, PLEASE DOWNLOAD AND START SIGNING UP FOR CLASSES. STRENGTH: BACK SQUATS 12 MIN EMOM: 3REPS STARTING @50%, ADDING 10LBS EVERY MIN 20 AMRAP 5 OVER HEAD SQUATS 10 DIPS 15…
14 Min EMOM- 1- 20 Med Ball Twists 20/14 2- 20 Hollow Rocks 8 RFT- 25′ Walking Lunge w/ 2KB 53/35 100′ Shuttle Sprint