Set 1:
10 Bar Hops
20 Calorie Row
30 Push Ups
40 Sit Ups
50 Squats
rest 1 min
Set 2:
20 Cal Row
30 Push Ups
40 Sit Ups
50 Squats
10 Bar Hops
rest 1 min
Set 3:
30 Push Ups
40 Sit Ups
50 Squats
10 Bar Hops
20 Cal Row
rest 1 min
Set 4:
40 Sit Ups
50 Squats
10 Bar Hops
20 Cal Row
30 Push Ups
rest 1 min
Set 5
50 Squats
10 Bar Hops
20 Cal Row
30 Push Ups
40 Sit Ups
Strength/Skill – Rope climb Five rounds for time: 15 Deadlifts, body weight 2 Rope climbs
WOD AND WINE FRIDAY NIGHT! Bring a Partner!!! 15 Min AMRAP: 12 Box Jumps 24’/20′ 9 t2b (Scale 1- K2E, Scale 2- :30 L-sit Hold on pull up bar) 6 Burpee Bench Press: 3 x 8 same weight across *Scale as needed*
Painters Saturday night!!! 12 min EMOM 2 Push Press + 2 Push Jerk + 1 Split Jerk *start light and build to heavy complex* 4 RFT: 400m run w/ wall ball bear hug hold 20/14 50 air squats *24 min Cap*
Strength / Skill – Snatch 5 x 1 – For members who feel proficient with the squat snatch – 12 minutes to work up to a heavy single For members who do not feel proficient with the squat snatch – 5 * 3 Squat Snatch – Very Light/Focus on Form and mechanics. 5 min AMRAP…
EMOM 12 Minutes: ODD: 5-10 toes to bar EVEN: 6-12 push ups Strength: E2MOM for 5 sets: 2 Push Presses + 2 Push Jerks + 1 Split Jerk. Between 75-80% of 1RM Push Press 20 Minute Time Cap: 5 Rounds Run 400m/ Row 500m 10 burpees 20 slam balls 30/20
Strength: 6 X 3 Cleans @ 70% of 1RM 15 Min AMRAP 15 Deadlifts 225/155 15 T2B 15 HSPU