The boss is out of town and has left the minions in charge! Warm-up: Group Warm-up + Barbell complex Skill/Strength: 30/20/10 Sumo Deadlift High Pulls + Row for calories We will be focusing on form and the similarities between the two movements WOD: 3 RFT- 12 Front rack walking lunges (95#/65#) 8 pullups 6 power […]
Regular Friday Classes ONLY 5:30pm is WOD and WINE! Strength Snatch 3-3-3-3-3 70%-75% Partner WOD Complete 500 single jumps (DU=3) 40 Burpees slam balls 50 Clean and Jerks 60 KBS 50 Ring Rows 40 WB 100m Partner carry
Skill T2B 10-10-10-10 WOD 4RFT 400m run 16 pull-ups 18 Sit-ups 20 min cut-off Cash out- 30 DB rear felt fly’s
Strength Push Jerk 3-3-3-3-3 WOD 8:00min AMRAP Ascending Ladder by 1, starting at 3. DL (255/155) HRPU’s Rest 2:00min Then, 3 min AMRAP of WB (20/14) WeightLifting 1 HSHP + 2 Hang Squat Snatch 5sets DL 5-5-5-5 Ring Dips 5-5-5-5
Strength Back squat 5-5-5-5-5 WOD 25 Box Jumps, then 6 rounds of… 7 Hang Squat Cleans (115/75) 30 DU’s Cash out– 30 Bicep curls
Benchmark WOD wil be done before skill. WOD 500m row 20 sit-ups 20 Pull-ups 20 DL (previous weight done) 20 burpees 20 air squats 400m run Strength Bench Press 8-8-8-8-8
Strength OHS 5-5-5-5-5 WOD 6:00min AMRAP 12 Thrusters (95/65) 10 Burpees over bar Rest 2:00min 6:00min AMRAP 12 Ring Rows 10 Slam balls (20/10) Rest 2:00min 400m run for time
Strength Weighted/ Strict Pull-ups Or scaled strict pull-ups 8-8-8-8-8 WOD 3 round of… 1 min Cal Row 1 min sit-ups 1 min KBS (62/35) 1 min of DU’s 1 min of rest Cash out- ME unbroken t2b
Yoga class at 7:30pm Strength Walking Front Rack Lunges 10-10-10-10-10 WOD 12:00min AMRAP 10 Power Snatches (95/65) 100m WB run (20/14) WeightLifting Snatch Complex HPS + PS + Squat Snatch 5 sets (1/1/1) Tall Cleans 2-2-2-2-2 Weighted Pull-ups 3-3-3-3
Strength Push Jerk 5-5-5-5-5 WOD 6RFT 5 HSPU’s/ 2 Wall Walks 12 WB (20/14) Then, 8 bear crawls (10m) Fitness WOD 6RFT 7 HRPU 12 WB Cash out-20 Dips