Performance: Squat Snatch (45/30) Chest to Bars 12-9-6-3-6-9-12 reps for time (15 min time cap) Fitness: Power Snatch Pullups 15-12-9-6-9-12-15 reps for time (15 min time cap) Partner Finisher: 125 cal bike (1 work:1 rest) (12 min cap) HAPPY BIRTHDAY PAUL F!!!!!! LIFT HEAVY to Tanei (1130am) and Jade (4:30pm) @ Oly Nationals – check here for…
Performance: 12 mins to Build to a HEAVY set of High Hang Power Clean + Hang Power Clean + 1 Hang Squat Clean WOD: 10/8 cal row 8 Ring Dips 8 Hang Power Cleans (60/40) 6 rounds for time (15 min time cap) Fitness: Every 90s for 8 sets (building) Deadlift + Hang Power Clean + Power Clean WOD: 3…
Performance: On a 12 min clock build to a moderate – heavy complex of 1 Push Press+ 2 Push Jerks + 1 split jerk FROM THE FLOOR WOD: 4 Shoulder to Overhead (70/45) 4 Lateral bar burpee 4 min AMRAP rest 2 mins 3 S2OH (80/50) 3 Lateral Bar Burpee 3 min AMRAP Fitness: Every 90 secs for…
SKILLS: 12 min EMOM 3-5 Strict Chest to Bars/Pullups :45 Double Unders :35 sec Hollow/Superman TABATA: 8 rds 20:10 Cals Bike Toes to Bar Box Jumps OH DB Lunge
KIDS CLASS, 4:30pm and 5:30pm today ONLY Performance: Deadlift 15 mins to find 3RM RESET reps WOD: 20.3 Deadlift (100/70) (70/55) HSPU/HR PushUps 21-15-9 reps Deadlift (140/90) HS Walk/Bear Crawl 9 min time cap Fitness: 15 mins 5 x 5 reps Deadlift (build) WOD: 15 Deadlift 15 DB Push Press 20 m Bear Crawl 12 min AMRAP …
Performance: 4 Rounds Not for Time 3/3 Turkish Get Up (DB) 10 DB Row/Arm 5 Heavy Wallballs Have a big rest before…… Max unbroken pullups Fitness: Every 4 mins for 5 rounds QUALITY complete 2 TGU/arm (KB) 10 DB row/arm 12 unbroken Wallballs 5 strict Pullups (3 sec lower) FINISHER Teams of 3 10 min max calorie…
Performance: 12 min to find 10 rep max Overhead Squat (2 attempts) WOD: Run 200m 15 Hang Power Snatch (45/30) 15 Overhead Squats 15 Handstand Pushups Run 400m 15 Handstand Pushups 15 OHS 15 Hang Power Snatch Run 200m For Time (14 min time cap) Fitness: Every 90 secs for 8 sets 1 Power Snatch + 3 Overhead Squats (build…
PERFORMANCE: Skills and Technique 16 min EMOM – Spend approx 0:45 accumulating quality reps. PRACTICE and PROGRESS Pistol Squats Strict Chest to Bar Hollow/Superman hold Ring Dips WOD: 7 SDHP (45/30) 3 Strict Press 7 Front Squats 7 min AMRAP FITNESS: Skills and Technique 16 min EMOM – Spend approx 0:45 accumulating quality reps. PRACTICE and PROGRESS Double Unders Strict…
CONDITIONING: Row 30:30 4 rounds for max calories Bike 30:30 4 rounds for max calories E2OM for 4 rounds (24 mins) 15 Burpees + max DB Floor/Renegade Rows 15 DB Box Step Overs + max HSPU/Push ups 100m HEAVY carry HAPPY BIRTHDAY SHANE!!!!!
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)