Skill – Kipping for C2B
20 min A.M.R.A.P.
5 C2B Pull-ups
10 Walk out push ups
15 KB Swings 53/35
Kelly upside down……and happy too!!!!
Frank C. and 220 lbs of diesel fuel trucking across the floor……as RX’D!!!!!!!
Jody knows the hollow body. That is how to stay straight!!!!
Mariana with the one arm handstand!!!!! Well, I was outdone again!!!!
If you signed up for the open, all open WODS will be scored on Saturday’s between 10-11 A.M. If something comes up and A Saturday is no good, we will reschedule you for a time during the week. Please try to be available on Saturday’s. Strength/Skill – Weighted Push-up, 3 x 10 Three rounds for…
Strength: 10 min EMOM Even: 8 Weighted Pull Ups / 10 C2B / 12 Pull Ups Odd: 12-15 T2B 21 Power Snatches (115/80) 21 Burpee Box Jump 24/20 15 Overhead Squats (115/80) 15 Burpee Box Jumps 9 Squat Snatches (115/80) 9 Burpee Box Jumps
No 5AM classes this week. 6,7 and 9 am today. 7 FRFT 30 D/U’s 5 Power Snatches 135/95 5 T2B 12 min CAP 4RFT 5 Bar M/U’s 10 Deadlifts 275/205 15 KBS 70/53 20 HR Push Ups rest 90 sec
Strength: 6 X 3 Cleans @ 70% of 1RM 15 Min AMRAP 15 Deadlifts 225/155 15 T2B 15 HSPU
3-Position Clean- (floor, below knee, above knee) + Jerk 60%x1 65%x1 70%x1 75% x 3 sets 15 Min AMRAP- 6 OHS 135/95 12 t2b 18 Wall Ball over the shoulder 20/14
Can you say “BEETLEJUICE”? Eat up!!!! HAPPY THANKSGIVING!! Thursday 6 am only no PM Classes Friday 6,7& 8am only no PM Classes . Friday Partner WOD Friday Partner WOD Friday Partner WOD Skill/Strength – 2 Rounds of : Burgener Warm-up & Skill Transfer as a group 3 R.F.T. 30 Wall Balls 20/14 20 Power Snatches…