A) Go every 3 minutes for 5 rounds: 10 deficit pushups+10 weighted good mornings B) 3 rounds of 30 seconds on, 1 min off 1) bike cal 2) pullups 3) slam balls 4) single arm push press (50/35)(70/50) *January 1st we only have a 9am*
A) 4x500m row @85% effort, i go you go partner B) 16.1 20 minute amrap: 8 OH lunges (95/65) 8 bar facing burpees 8 OH lunges 8 Chest to bar pullups
A) 8 rounds: go every 90 seconds Push jerk+ split jerk B) 15 power clean and jerks (155/105)(175/125) run 400m 12 power clean and jerks run 400m 9 clean and jerks run 400m *no 5:30pm today* *Saturday 9am only*
A) 8 minute alternating emom: 1) 5-10 strict HSPU 2) 8-15 kipping toes to bar B) 4 rounds: 30 wall balls (20/14) 50FT broad jump 5 strict L pullups *no 5:30pm*
A) 5x250m row with a partner, I go you go. B) 14 min amrap: 10 deadlifts (225/155)(275/185) 15 burpees to a 6″ target 20 walking lunges *no 5:30pm class this week*
A) 8 rounds, go every 90 seconds: power snatch+OHS *ascending weight B) 21-15-9 DB ground to overhead (35/25)(50/35) DB box stop ups (24/20) **no 5:30pm**
A) 8 minute alternating EMOM: 1) 5-10 kipping HSPU 2) 4-8 wide grip pull-ups B) 3 minute amrap: Max KB swings rest 3 minutes 3 minute amrap: Max burpee box jumps rest 3 minutes 3 min amrap: Max cal bike or row
A) 4x400m run, go every 4 minutes, increase effort each 400. B) open wod 11.5: 20 minute AMRAP 5 power cleans (145/100) 10 t2b 15 wall balls (20/14) ** schedule update ** December; Wednesday 20th: no 5:30pm Thursday 21st: no 5:30pm Friday 22nd: 9am only Saturday 23rd through Tuesday 26th: closed Wednesday 27th: no 5:30pm…
A) Front Squat 4×6, heavier than 2 weeks ago, superset with 15-20 second ring support hold B) 8 minute amrap: 30 d/u 3 hang power snatches 30 d/u 6 hang power snatches 30 d/u 9 hang power snatches 30 d/u 12…….. 30 d/u
A) go every 3 minutes for 5 rounds: 10 ring rows+10 weighted good mornings B) 3 rounds for time: 20 thrusters (75/55) 20 box jumps (24/20)
