Skill – Review the WOD
WOD
With a partner, complete:
60 Burpees
60 Wall balls (20#/14)
60 Push ups
60 OH squats use 45% of 1 rep max
60 Sumo deadlift high pulls (75/55)
60 Ring dips
60 OH lunges with (45#/25) plate
60 Toes to bar
120 Double unders
800m run
2 RDs 10 Banded Squats 10 KBS 10 BB Good Mornings Back Squats 3×10 @70% 6 RFT 9 C2B Pull Up 7 HR Push Up 5 DB Sq. Clean thruster 50/35 *25 min cap*
Strength/Skill -Hang Clean: 3-3-3-3-3 3 cycles – AMRAP – 3 minutes: 3 hang cleans (135/93) 6 front rack walking lunges (135/93) 15 mountain climbers Rest 2 minutes between rounds. Cycles pick up where previous cycle left off.
No 5AM class today!! Grab a partner and complete: For time- 2500m Row rest 2 min 24-18-15 hang squat clean 155/105 push jerk rest 2 min 100 c2b pull up 100 t2b
Don’t forget to sign up for Murph and the BBQ May 25th. Strength: OHS 5 @65% 5 @75% 5+ @85% of 1RM(Trying to max out reps here. Need to hit at least 5.) 3 R.F.T. 2 – Rope Ascents 6 – Man Makers 45/25 10 – Sumo Deadlifts 115/75
PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. All afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. “Nancy” 5 R.F.T 400m run 15 O.H….
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#)…