Warm up:
2rd at an easy pace
10 Light DB upright row to press
10 Banded Strict Press
10 Banded Pull Aparts
10 Jumping Squats
9min EMOM – Push Press
Min 1-3: 5 @ 65-70% of 1RM
Min 4-6: 3 @ 70-75%
Min 7-9: 1 @ 75-80%
For time –
30-24-18
2-DB Hang C&J 50/35
15-12-9
Ring M/U
*100 D/U after each rd*
**16 Min Cap**
Happy New Year!!! Regular Hours Today. We will be doing a fundraiser for our Veterans, Boots on the Ground NY, this month. Part of the fundraiser will include several Hero WODS. I am asking anyone who participates in any of the Wods to make donations. I will let you know when they are. You can…
PARTNER WOD THURSDAY Strength/Skill – TGU – you have 10 MINS to find your 1RM both left and right!!! If the 70lb KB isn’t enough load up a barbell. 12 min – Toes 2 Bar/Kettlebell Ladder 2 T2B 2 KB Swings 53/35 4 T2B 4 KB Swing 6…. 6…. See how high you can climb…
15 minutes to establish a 1rm Power Snatch. -then- 3 rounds for time of: 30 KB Snatch + OH Lunge 24/16kg (15L/15R) 40 Double-Unders
5 Min AMRAP 15 Wall Ball 20/14 5 Power Clean 135/95 3 Overhead Squats 135/95 Rest 3 Min 5 Min AMRAP 50 D/U 15 Cal Row Rest 3 Min 5 Min AMRAP 200m Run 6 Box Jump 30″/24″ 3 Ring M/U Rest 3 Min 5 Min AMRAP 10 KBS 70/53 10 weighted sit ups 35/25
Every 1:30 for 9 min 3 Front Squats @ 85+% of 1 RM (Warm up to 85% before time starts) For time: 150 D/U 3:1 30 Thruster 115/85 30 Pull Up 2:1(banded or RR) 30 HSPU 2:1 20 Thruster 135/95 20 C2B (25 P/U, 30 Banded, 40 RR) 20 HSPU 2:1 10 Thruster 155/105 10…
Strenght/Skill – Bench Press 5-5-3-3-2 30 min AMRAP 3 – Deadlifts 225/155 6 – Burpee Pull-ups 9 – KB Swings 200m – Run