AMRAP in 12 Minutes of:
3 Wall Walks
6 Ring Dips
9 KB Swings
WOD:
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
WOD:
3 Rounds for time:
400m Run
15 Thrusters
9 Burpees
Free Saturday Workout- 9am
There will be NO Gymnastics Class
WOD:
For Time:
400m Run
15 Ground to OH
800m Run
15 Ground to OH
400m Run
WOD:
Back Squat- 3×5
then…
3 Rounds For Time:
100m Farmers Walk(DB or KB)
200m Sprint
15 Squats
WOD:
“Annie”
ForTime:
50-40-30-20-10
Double-Unders
Sit-Ups
WOD:
“Nancy”
5 Rounds ForTime:
400m Run
15 OH Squats
WOD:
5 Rounds Not For Time of BB Complex:
8 Power Cleans
6 Front Squats
4 Push Jerks
Start w/ a load you know you can handle and work up from there.
Rest about 3 min between each set.
WOD:
Power Clean- to a heavy single
then…
For time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Push-ups
Sit-ups