A reminder that the gym will be open on Thursday for one class only at 7am and then closed until re-opening on Saturday, January 2 for the normal class schedule. A) AMRAP in 20 minutes: 2 Rope Climbs 20 Pistols (alternating) 40 Double Unders or B) 5 Toes-to-Bar 10 KB Swings (24/16kg) 15 Pushups 30 Double...
A) Hang Snatch 5-5-3-3-3-1-1-1-1 B) Snatch First Pull 5-5-3-3-3-1-1-1-1 https://www.youtube.com/watch?v=gWoeXMUnvKA#t=2989...
https://www.youtube.com/watch?v=7InRmTGU0Hg...
6am, 8am "T.U.P." 15-12-9-6-3 Power Cleans (62.5/45kg) Pull-Ups Front Squats (62.5/45kg) Pull-Ups 7am PARTNER WOD 6 rounds for time: 50 Cal Row 20 HSPU 50 Double Unders - One works, one rests - Each partner does half the reps for each set 7am Weightlifting ...
A) For time: 400m Farmer Carry (2 x KB) B) Weighted Dips 7-7-7-7 C) 50 GHD Situps ...
- Complete four 2 minute rounds of each AMRAP, with 1 minute rest between rounds. - Start each new interval where you left off in the previous interval. - 2 minute change between stations. A) 10 Toes-to-Bar 10 Second L-Sit Hang with chin over the bar. 100m Medball Carry (9/6kg) B) 5...
For time: A) 12-9-6 Squat Cleans (102.5/70kg) Muscle-Ups or B) 20-15-10 Squat Cleans (62.5/45kg) Box Jumps (24/20") Ring Dips Meg S ...
A) Split Jerk 3-3-3-3-3-3-3 B) Push Press 10-10-10 https://www.youtube.com/watch?v=veOCvUAEiPA...
3 rounds for time: 10 Clean and Jerks (62.5/45kg) 50 Wall Ball (9/6kg) ...
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