Starts @ :15 mins past hour.
On a 3 minute running clock:
80 Double unders
Then, as many burpees to plate as possible
Rest 1 minute, then repeat for 3 total rounds
Score is total Burps
Strength/Skill – 200m Sprint x 8. Rest 3 mins between sets. Starts at :30 mins past the hour.
Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Strength/Skill – Deadlifts 3-3-3-3-3 “Helen” Three rounds for time: Run 400 meters 21 K.B. Swings 53/35 12 Pull-ups
Strength: Back Squats: 5 @ 65% 3 @ 75% 1 @ 85% EMOM for 5 sets 4 reps at 75% of 1 RM AMRAP 12: 10 Power Snatches 95/65 10 Wallballs 20/14 Begin Each Round with 40′ Bear Crawl
Strength 6×6 alt Plank rows *See Hannah for instructions* WOD 7 RFT- 6 Alt. Pistols 9 Push Press 115/85 12 Box Jumps 24″/20″
9AM Class today!! Friday Normal Hours. Saturday: Murph 8 and 9:30 am. No-one has signed up for the 11 am class. BBQ @1:30. Sunday 9am class. Monday: 8 and 9am classes only!!! STRENGTH: BENCH PRESS 5X3 15 MINUTE ASCENDING LADDER 1 POWER CLEAN & JERK 155#/115# – 1 M/U – 1 BOX JUMP 24″/20…
6 am and 7 o’clock classes cancelled. 9 Min EMOM 1- 7 Strict Press 2- 25 Russian Twist 20/14 3- 15 Med Ball Clean 20/14 Row Intervals(28min, 8sets) 1:30 MAX CAL ROW 2 Min Rest *Score is total Cals*
Strength: 14 min EMOM 10-15 T2B 10-15 Push Ups 10-9-8-7-6-5-4-3-2-1 reps for time of: Shoulder Press 135/75 Weighted Pull-up, no kipping 45/25