20.2 Rx/Scaled 4 DB Thrusters (22.5/15) (15/10) 6 Toes to Bar/Hanging Knee Raises 24 Double Unders/Single Skips 20 min AMRAP Fitness 10 Sit Ups 10 WallBalls 20 Single Skips 20 min AMRAP HAPPY BIRTHDAY BAZ!!!!! (sorry bout the Irish)
Performance: In 15 mins build to HEAVY 5 rep Deadlift (above wod weight) WOD: 15 Deadlifts(100/80) 20 Toes to Bar 20 Alternating Pistol Squats 20 min AMRAP Fitness: Every 90secs for 8 sets – 8 Deadlift building to wod weight WOD: 10 Deadlift 15 Situps 20 Air Squats Run 200m 20 min AMRAP HAPPY BIRTHDAY ROSIE!!!!!! Come along…
Performance: 15 mins to find 10 RM push Press (2 attempts max) WOD: Every 4 minutes complete: 20 Push Press (50/35) 20 Burpee Box Jump Overs (60/50) 3 rounds Fitness: E4 mins x 3 sets 10 Push Press (build) WOD: Run 100m 10 Burpee 10 Push Press 10 Box Jump Over(50/40) 12 min AMRAP SUPER SATURDAY FUNDRAISER – This…
WOD PREP: 12 min to build to above wod weight – 5 x 3 reps and prepare your gymnastic movement BASELINE TEST POWER AMANDA Power Snatch (60/40) Bar Muscle Ups (Jumping Bar Muscle Ups, Chest to Bar, Pull-Ups or Burpee Jumping Pull-Ups) 11-9-7-5 reps for time (15 min time cap) SUPER SATURDAY FUNDRAISER – This Sat…
Performance – 24 min EMOM (6 rounds) 3 Squat Clean HEAVY Row (+ 1 cal) 1-2 legless Rope Climbs 50 Double Unders Fitness – 24 min EMOM (6 rounds) 2 Power Clean +1 Front Squat (mod-heavy) Row + 1 cal 2 rope climb or 5 strict pullups 40 secs Double Under practice
Performance A)EMOMx 8 MINUTES 3-5 Tall Box Jumps* 3-5 strict hspu B)prep wod movements Open Wod 20.1 8 Ground to Overhead (42.5/30) 10 Bar Facing Burpees 10 rounds for time (15 min time cap) Fitness: A)8 min EMOM 3-5 Tall Box Jumps* 2-3 wall climbs B)20.1 mod 10 Plate Ground to Overhead 10 Burpees…
8am + CLASS Individual: 9 Devils Press 18 Wall Balls 45 Double Unders 9 min AMRAP REST 3 mins Teams of 3 – 1 work/2 rest 90/70 cal row/bike 75 Squat Clean (45/30) 75 Shoulder to Overhead 90/70 cal row/bike 60 Front Squat (50/35) 60 Shoulder to OH 90/70 cal row/bike 45 Power Clean (60/40)…
PERFORMANCE: Power Snatch+ Squat Snatch 15 mins to find heavy complex WOD: Run 400m 12 Squat Snatch (50/35) 12 Chest to Bar Pullups 4 rounds for time (20 min time cap) FITNESS: Hang Power Snatch+ Power Snatch + OHS Every 90 secs for 6 sets (building with perfect form) WOD: Power Snatch (40/25) Overhead Squat Pullups 3..6..9 Run…
CONDITIONING: Performance 2 x 12 min EMOM 12 min EMOM 10 DU + 5 Dbl DB Snatch (15/10) AMRAP Row 3 rounds same calories as last week/ next 3 rds try to +1 cal REST 3 mins 12 min EMOM 5 DB Hang Squat Clean+ 5 push press AMRAP (15/10) Burpees – first 3 rounds @ same…
15 mins wod prep – warm up to mod-heavy weight (weight should be above wod weight) 5 x 3 reps Touch and Go Power Clean at that weight BASELINE TEST: “ELIZA-PLUS” Power Cleans (60/40) Ring Dips or Hand Release Push Ups 27-21-15-9 reps for time (15 min time cap) keep a record of your time we…