THERE WILL BE NO 4:30PM WOD TODAY!!!
Conditioning:
With a Partner, Alternating Rounds
AMRAP 10
10/7 Calorie Ski Erg
10 Handstand Push Ups (Fx: 7)
– Rest 1:00 –
AMRAP 10
10 Push Jerks (155/105) (Fx: 115/80)
10 Burpees Over the Bar
– Rest 1:00 –
AMRAP 10
10/7 Calorie Assault Bike
5 Bar Muscle Ups (Fx: C2B Pull Ups)
| Monday | Bench Press and Strict Pull Ups | |
| Tuesday | Partner Triple AMRAP 10 | There will be no 4:30pm WOD |
| Wednesday | Back Squat Test | |
| Thursday | Deadlift Test | There will be no 4:30pm WOD |
| Friday | Partner Metcon | |
| Saturday | Power Snatches | NEW Class at 11:00am! |
| Sunday | Gymnastics Skills |
Strength:
E2MOM 20
1: 5 Bench Press (↑)
2: 10 Strict Pull Ups
Conditioning:
3 Rounds
80 Double Unders (Fx: 60 Double Unders)
40 Sit Ups
20 Alternating Dumbbell Hang Clean and Jerks (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)
Conditioning:
AMRAP 25
60 Wall Balls (20/14)
30 Toes to Bar (Fx: 15 T2B)
15 Deadlifts (185/125) (Fx: 165/115) (Rx+ 225/155)
800m Run
Conditioning:
EMOM 30
1: 15/12 Calorie Row (Fx: 12/10)
2: 15/12 Calorie Ski Erg (Fx: 12/10)
3: 15/12 Calorie Assault Bike (Fx: 12/10)
4: AMRAP Ring Muscle Ups (Fx: C2B Pull Ups)
5: AMRAP Box Jump (24/20)
6: Rest
Strength:
E3MOM 15
Power Clean + 5 Front Squats (ME)
Conditioning:
For Time:
100 Air Squats
50 Push Press (95/65) (Fx: 75/55)
