Deadlift waves
E2MOM for 12 min
Set 1 – 4 Reps @55%
Set 2 – 2 Reps @72.5%
Set 3 – 4 Reps @65%
Set 4 – 2 Reps @ 77.5%
Set 5 – 4 Reps @ 75%
Set 6 – 2 Reps @82.5%
Running intervals
22 min Clock
3 Rds
400m Run
2 Min Rest
800m Run
2 min Rest
100m Run
2 Min Rest
Strength/Skill: 8 min EMOM 1 Power Snatch + 1 OHS + 1 Snatch increasing weight as long as form is good!!! Team Karen 200 Wall Balls *2 Person Teams *Every Break/Transition/drop the ball, you must complete 10 synchronized burpees
Lets get Dirty!! Filthy 50: 50 Box jump(24/20) 50 Jumping pull-ups 50 Kettlebell swings (55/35) 50 Walking Lunge 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, (20/14) 50 Burpees 50 Double unders
11am make up for any of yesterday’s 6 week challenge classes. Sunday Funday Fundraiser Wod at 9:30. Last chance to make a donation!!! 10 Min AMRAP- 10 OHS 95/65 10 T2B Rest 5 Min 10 Min AMRAP- 5 Power Clean 155/105 10 Box Jump Overs 24/20″
Push Press Min 0-5 Build to 10 RM Min 5-10 Build to 5 RM Min 10-15 Build to 1RM 15 Min AMRAP 12 BJO 24/20 12 Weighted Sit Ups 35/25 12 Hang Power Snatches 75/55
There will be no classes Saturday! Be safe!!! Strength/Skill – 10 Pull- ups Rest 30 Secs. 10 sec flexed arm hang x 5 (Pro/sup Grip) For time: 75 Handstand push-ups At the beginning of each minute perform 20 Double-unders.
Strength/Skill – Snatch Grip Push Press. 5 x 5, Not Going over 75% of 1 RM 10-9-8-7-6-5-4-3-2-1 Power Snatch (115/75) 10 Pistols (5 each leg) 100m Sprint b/t rounds