WOD:
Front Squat- Heavy set of 3
then…
AMRAP in 10 minutes of:
2 Rope Climbs
10 Wall Balls
200m Run
Free Saturday Workout @9am!
Bring a friend and try it out!
There will be NO Gymnastic Class @ 10.
WOD:
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where
the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals
are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
WOD:
For time:
1000 meter row
50 thrusters (45#/30#)
30 pull-ups
WOD:
Row 1000m
100 Double-unders
Run 800m
100 Double-unders
WOD:
5 rounds:
10 shoulders to overhead (135#/95)
20 box jumps (24”)
WOD:
21-15-9 reps:
Power clean (135#/95#)
Ring dips
WOD:
Back Squat- 3×5
then…
3 Rounds for time of:
10 Thrusters
200m Run
Rest 1 minute after each round
WOD:
AMRAP in 15 minutes of:
5 Deadlifts
7 Push-ups
10 Box Jumps
WOD:
Clean & Jerk- To a heavy single
then…
AMRAP in 6 minutes of:
10 Wall Balls
200m Run