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
Strength/Skill – Hang Power Clean 5 rep TnG For time: 3-minute handstand hold 100 squats 50-meter handstand walk 100 squats 30 handstand push-ups (2:1) Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 minutes before moving on to the squats. Modify Handstand walk with wall walks against…
Skill:T2B skill work with goal on stringing multiple together For Time: 15 Burpee Box Jump Overs 24/20 15 power Cleans 135/95 15 Burpee Box Jump Overs 30 Front squats 135/95 15 Burpee Box Jump Overs 15 Push Jerks 135/95 15 Burpee Box Jump Overs
Strength/Skill – Split Jerk 60×2, 65×2, 70×2, 75x3x2, 80x3x2 7 min AMRAP 10 Front Squats 115/85 10 Pull-ups Rest 4 Minutes 7 min AMRAP 10 Burpees (Bar facing, over your deadlift bar) 10 Hang Power Snatches (95/65)
Warm up 15 DB Push Press 15 Goblet Squats 15 Banded Pull Aparts 15Clean High Pull 15 Ring Rows 6 min EMOM Min 1- 5 Strict Press Min 2- 3 Push Press Min 3 – 2 Push Jerk 25 min for: “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean +…
10 min EMOM 1 Snatch @ 70% 10 KB Swings 53/35 15 Burpee Box Jump Overs (24/20) 20 KB Swings 15 Burpee Box Jump Overs 30 KB Swings 15 Burpee Box Jump Overs 40 KB Swings 15 Burpee Box Jump Overs 50 KB Swings 15 Burpee Box Jump Overs
No 6PM Class Friday. 10min EMOM min1: 40 D/U’s min2: 15 Wall Balls 10-1 Deadlift 225/185 Toes to Bar Box Jumps 24/20