Strength Clean Find 1RM 5-3-3-1-1-1… WOD (3mini WODS) 5:00min AMRAP Ascending by 5 WB (20/14) Sit-ups Rest 2:00min 5:00min AMRAP 10 Pull-ups 10 Slam Balls Rest 2:00 Then 2:00min row for max meters Your score will be total reps + row meters
Warm-up Group dynamic/ agility ladder Bench Find 1RM WOD 5RFT 10 Air Squats 6 Sprints 15 KBS (62/35) 12 Ring Push-ups
Strength Find 1RM Snatch Weightlifting Front squats 5-5-5 Split Stance Press 5-5-5 Hang Snatch High Pulls 3-3-3-3 DB Bent row 8-8-8 WOD 15-12-9-6-3 SDHP (115/75) Ring rows Box Jumps
Strength DL 5-3-3-2-2-2 WOD 12:00min AMRAP 8 S2OH (135/85) 6 Burpees 40 DU’s
Strength Find 1RM of OHS WOD 5RFT Run 200m 6 Squat Cleans (165/95) 10 T2B
WOD Amazing “Grace” 30 Clean & Jerks for time (135/95) How our evening event will work. Doors will open at 5:30pm and we will start the first round at 6pm, we will go in rounds of 5 people at a time until everyone is complete. NO 6:30pm class. Please dress in Pink, we will have […]
Strength (Everyone) Back Squat 8-8-8-8-8 Weightlifting 4×3 Hang Snatch Complex 3×2 Snatch Balance 3×3 Behind neck split Jerk/staggered stance start 3×6 BB Bent Row WOD 2RFT 40 Cal Row 30 SU 20 Slam balls 10 T2B 5 Burpees
Warm-up Group Dynamic/ speed work Strength Push Jerk/ Split Jerk 3/1-3/1-2/1-2/1-1/1-0/1 WOD 6 Sprints 20 KBS (62/35) 15 Box Jumps
Strength EMOM 10:00min 3 Cleans (goal 70%-75% 1RM) WOD 21-18-15-12-9 WB (20/14) 15-12-9-6-3 Pull-ups Cashout- Max sit-ups in 1min
Strength Front Squats 3-3-3-3-3-3 WOD 100 DU’s 15 C2B 20 Box Jumps 25 Hang Power Cleans 30 WB 25 Hang Power Cleans 20 Box Jumps 15 C2B 100 DU’s