“Kelly”
5 Rounds for Time 400 meter run 30-Wall Ball 20/14# 30-Box Jumps 24/20#
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“Elizabeth”
21-15-9 Reps for Time Power Cleans 135/95# Ring Dips Intense will be closed Friday for the 4pm, 5pm & 6pm times for David's fight (most all of the coaches are going). 6am, 7am, 8am & lifting at 9am as normal.
1863 and Morgantown will operate their normal schedule and you are welcome to visit those locations. We will also be having a team WOD on Saturday at time to be determined. Memorial WOD
"Martin" For Time: 800 Meter Run ~Then~ 8 Rounds 8-Pull Ups 8-Push Ups 8-Squats ~Then~ 800 Meter Run 15 minute TGU skill practice
4 RFT 400m run 10 Push Press 135/95 (not jerks) 10 Back Squats 135/95 15 minutes to establish 1 rep max overhead (may be taken from a rack)
21-15-9 Burpees Situps Double Unders (Unbroken) 15 Minutes to establish 1 rep max Front Squat
For time: 600 meter Run 21-Thrusters 75/55# 21-Burpees 400 meter Run 15-Thrusters 75/55# 15-Burpees 200 meter Run 9-Thruster 75/55# 9-Buprees 10 Minutes skill work on pull ups
“Nicole” 20 minute AMRAP 400m run Max rep pullups *Record time completed and total pull ups Friday's WOD
20 minute AMRAP, 1:00 minute stations (Note: any order, no skipping stations) 30 sec rest between stations: Pull Ups (Muscle Ups = 5 Pull Ups) Air Squats Double Unders Situps 8 minute AMRAP
5 Burpee Over Box 24/20” 5 Burpee Pullups |
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