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The AM will be normal schedule but PM classes are canceled so we can load up equipment for the Chiller. Come and help load up at 5pm!
10 Min AMRAP: 5-TGU 53/35# 10-KB Swings 53/35# 20-KB C&J 53/35# 30-Double Unders
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For Time:
30 Walking Lunge Steps 25 Pull Ups 20 KB Swings 53/35 25 Strict Press (115/65) 20 Lateral Burpees Over The Bar 30 Hang Cleans (115/65) 25 Sumo Dead Lift High Pulls (115/65) 30 Push Ups 100 Double Unders For total Reps:
5 min AMRAP 3-Hang Power Snatch 95/65# 4-Box Jumps 30/24” ~Rest 2 mins~ 7 min EMOM 5 Toes To Bar 8 Wall Ball ~Rest 5 Mins~ Low Count Tabata Sit-Ups 4 Rounds For Time:
10 Shoulder to Overhead 135/95# 40 Situps 200m Run *May sub rowing (250 meters) or double Unders (50) for the run Front Squat
3 x 3 x 3 x 3 x 3 Go Heavy Stay Heavy! Death by Deadlift
Perform one dead lift the first minute, 2 the second, 3 the third…Until you can no longer complete the number of reps inside the minute Beginner 135/95 Intermediate 225/135 Advanced 275/185 25 Minute Time Cap
135#/95# 10 C&J 1 Minute of Alternating Lunges 9 C&J 1 Minute of Alternating Lunges All the way to 1 C&J and 1minute of alternating lunges *Each set of lunges takes 1 second off of the athletes time. For example; if the athlete completed the WOD in 18:51 and also completed 70 sets of lunges (left and right knee touching = 1 set) then their adjusted time would be 17:41. EMOM (every minute on the minute)-12 minutes
For Score: 10 KB Swings (Russian) 53/35# 6 Box Jumps 24/20" 12 Squats * 28 reps possible per round. 336 possible for all 12 minutes Record total reps Rest 5 minutes Tabata Sit Ups |
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