Running clock for 33 min
0-00:9:00
40 D/U
10 DB Snatch 50/35
4 Burpee Box Jump Over 24/20
9:00 – 12:00
rest
12:00 – 21:00
20 Wall Ball 20/14
5 M/U (5 Pull Up + 5 Dip)
21:00 – 24:00
rest
24:00 – 33:00
12 DB Deadlifts 50/35
10 DB Thruster 50/35
6 Weighted Walking Lunges 50/35
15 min to complete: 4×8 Heavy Bent Over Rows 4×8 Bent over DB Row 4×15 Banded face pulls 4 x 10 Seated Banded lat pull down 5 Rrds for reps (19 min): 1 min Hollow Rock 1 min AAB Cal 1 min D/U 1 min Rest
WOD: 18 Minute AMRAP Round 1 12 Bar Muscle Ups 12 Snatches 135/95 400m Run Round 2 9 Bar Muscle Ups 9 Snatches 155/105 400m Run Round 3 6 Bar Muscle Ups 6 Snatches 185/135 400m Run Round 4 3 Bar Muscle Ups Max Snatches in the remaining time 205/145 Score is total reps completed…
DON’T FORGET TO SIGN UP FOR MURPH AND THE BBQ!!! Strength: Every 90 sec complete: 1 Clean + 1 Front squat + 1 Jerk Starting at 50%, adding 10 lbs every 90 sec until Failure 15 Min AMRAP: Buy In 1000m Row 3 Power Snatch 135/95 6 Front Rack Lunges 135/95 9 Inverted…
11RFT 11 Sumo Deadlift High-pulls (95/65#) 11 Walking Lunges 95/65 11 Weighted sit ups 35/25 Skill work
EMOM 20 Min Even- 7 Thruster 115/85 + 3 Burpee Over BB Odd- 50 D/U Deadlift 5×3 #10 more than last week or 80-85% of 1 RM
Closed for Thanksgiving. 9AM class Friday. No PM classes. 14 min EMOM odd 3 Bench Press @ 70% even 10 Med Ball Cleans 20/14 Helen 3RFT 400m Run 21 KB Swings 53/35 12 Pull Ups