I need a BBQ headcount.
Warm up:
3rd at an easy pace
12 Walking lunge
100m jog
10 Push Up
10 Air Squats
For time-
2 mile run
50 thruster 95/65(1 sec pause at the time at the top of every rep)
30 lateral burpee over bar
*30min Cap*
Skills with remaining time.
Strength – Weighted Pull-ups – 3-3-3-3-3 W.O.D. – 12 min A.M.R.A.P: 4 – Wall Climbs 8 – Goblet Squats 45/25 12 Anchored Sit-ups
Strength/Skill – 15 mins to practice, Handstand’s, HSPU’s HS Walks (Have a partner spot you/walk with you) Complete as many rounds as possible in 15 minutes of: 10 Kettlebell swings, 1.5/1.0 pood 10 Box jumps, 24 inch box 10 Ring dips IF YOU USE THE ROGUE RINGS HANGING FROM THE CEILING, THE STRAPS GET BACK…
Strength/Skill – Pistols 3×10 A.M.R.A.P. 12 mins. 5 – Hang Power Snatch 95/65 10 – Push Press 95/65 15 – Front Squat 95/65
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…
NO PM CLASSES NO PM CLASSES NO PM CLASSES NO PM CLASSES NO AM CLASSES TOMORROW NO AM CLASSES TOMORROW NO AM CLASSES TOMORROW Strength/Skill – Bench Press – find your 3 rep max On the Minute for 6 Minutes: *30 Double-Unders (If you don’t do D/U’s, read below) 5 Deadlifts – 185/275 On the…
Strength/Skill – Bench Press 4 x 3 25 One Arm D.B. Racked Walking Lunges 45/25 25 K.B. Swings 53/35 25 Ring Dips/Dips/Push-ups 25 Pull-ups 25 Weighted Ab-Mat Sit-ups 25 D.B. One arm Shoulder Press Partiton (l) (r) anyway you wish 25 Ring Rows 25 Air Squats