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: 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
Warm-up – Deads and Front Squats For time: 155/115 pound Squat clean, 15 reps 30 Toes to bar 30 Box jump, 24/20 inch box 15 Muscle-ups 40/30 pound dumbbell Push press / push jerk, 30 reps 30 Double-unders 135/95 pound Thruster, 15 reps 30 Pull-ups 30 Burpees 300 feet Walking lunge with 45/25lb plate held…
Holiday schedule: July 4th and 5th : 7,8,9 am only! 1776 WOD For Time (in a Team of Three) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row (calories) Double-Unders Wall Balls (20/14 lb) Ball Slams (30/20 lb) Dumbbell Push Press (45/35 lb) As a team, complete…
Strength/Skill – Weighted Push-ups 5 x 1. Work up to a heavy single..NO MAX Helen 3 rounds for time: Run 400 meters 1.5/1.0-pood kettlebell swings, 21 reps 12 pull-ups
Strength – 5-5-5-5-5 Power Cleans “Little Bull” 2 R.F.T. 100 – Double Unders 25 – O.H. Squats 95/65 25 – Pull-ups 3 – Wall Climbs We found a way to have your next ho down with some root’n toot’n good BBQ! This recipe gives you that tangy taste without that added sugar. You can use…
Strength/Skill – Core Work- 4 Rounds 1min Plank Holds 1min Rest ——————– 6 Rounds For Time 5 KB Shoulder To Overhead (Left Arm) 53/35 5 KB Shoulder To Overhead (Right Arm) 53/35 10 Goblet Squats 53/35 20 Double-Unders