The open starts this week!!!!!!!! Did you sign up?
Strength/Skill – Front Squat 5×5.
10 min A.M.R.A.P.
8 burpee box jump overs 24/20
10 thrusters (95#)
30 D/U’s
Rest 3 Mins.
Half the work half the time. Can you equal the first A.M.R.A.P.?
5 min A.M.R.A.P.
4 burpee box jump overs 24/20
5 thrusters (95#)
15 D/U’s
32 min Running Clock: 5 RDs – Jackie 200m row 10 Thruster 45/35 6 Pull-Up …followed by.. 10 RDs – Isabel & Karen 3 Power Snatch 135/95 15 Wall Ball 20/14 ..if all is completed before time expires.. AMRAP “Cindy” 5 Pull-Up 10 Push-Up 15 Air Squat *Score is total of fully completed rounds…
30 Back squats 135/95 20 Pull-ups 10 Snatches 135/95 30 Front squats 115/75 20 Pull-ups 10 Snatches 115/75 30 Overhead squats 95/45# 20 Pull-ups 10 Snatches 95/45# EMOM stop and do 2 Man Maker 35/25
“Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Nate Schrader 7:34 (2 pood KB, the only KB available). Post time to comments.
Strength: 1 Power Clean every :15 for 6 min @65-75% 1 rm Power Clean For time: 10-1 Deadlift 225/155 Burpee Box Jump Over 24″/20″
30 RFT 4 Bar facing Burpee 3 Strict HSPU 2 Sq. Clean 225/155 1 Muscle Up (3 C2B, 5 Ring Row) *25 min Cap* Skill Work
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