A) Clean and Jerk - 20 minutes then B) 3 x 7 x 70% - 80% of Back Squat 1RM or C) For time: 2km Run ...
0 – 5:00 AMRAP 8 Pull-Ups 6 Pushups 4 Deadlifts 2 Hang Power Cleans 7:00 – 9:00 AMRAP Wall Balls (9/6kg) 11:00 – 16:00 AMRAP 8 Pull-Ups 6 Pushups 4 Deadlifts 2 Hang Power Cleans Level 1 – 20/15kg 2 – 30/20kg 3 – 45/30kg 4 – 60/40kg 5 – 80/55kg 18:00 – 25:00 Team Calories - two rowers per team, minimum 10 cals per...
“Giddy Up” For time: 10 Strict Presses (wt 1) 50 Double Unders 10 Push Presses (wt 2) 50 Double Unders 10 Push Jerks (wt 3) 50 Double Unders 10 Cleans (wt 3) 50 Double Unders 10 Power Cleans (wt 2) 50 Double Unders 10 Thrusters (wt 1) 50 Double Unders Level – wt 1/ wt 2/ wt 3 1 –...
AMRAP in 20 minutes: 30 RKB Swings (24/16kg) 20 Box Jumps (24/20") 15 Ring Dips 100m Run ...
Cf Kids at 5pm (no regular class at this time) A) OHS 15 RM B) Front Squat 3 - 3 - 3 C) For time: 30 Calories 10 TGU (20/15kg) 30 Bar Hang Shoulder Taps - 6 minute cap ...
A) "Zimmerman" AMRAP in 25 minutes: 11 Chest-to-Bar Pull-Ups 2 Deadlifts (142.5/97.5kg) 10 HSPU or B) Rotating EMOM for 25 minutes: 5 - 10 Pull-Ups 5 - 10 Deadlifts 5 - 10 HSPU 10 - 15 Calories Rest or 10 - 50 Double Unders ...
A) Bench Press 1RM B) AMRAP in 5 minutes: 10 Goblet Squats (20/15kg) 10 Lateral Platform Jumps C) AMRAP in 5 minutes: 10 Alt DB Snatches (20/15kg) 5 HR Pushups ...
A) EMOM x 8 Power Clean + Hang Clean + Front Squat B) "Open 13.4" AMRAP in 7 minutes: 3 G2OH (62.5/45kg) 3 Toes-to-Bar 6 G2OH (62.5/45kg) 6 Toes-to-Bar 9 ...
A) Alternating EMOM for 10 minutes: 5 Hang Power Snatches 5 – 10 Pull-Ups B) Partner WOD AMRAP in 12 mins: 10 SDHP (35/25kg) (^50/35kg) AMRAP Rope Climbs (please bring shin protection) 200m Run - each partner must complete 10 SDHP before attempting rope climbs or going for the run - no allocated rest - Score =...
"Open 14.5" For time: 21-18-15-12-9-6-3 Thrusters (43/30kg) Bar-Facing Burpees ...
