WOD

Saturday we will perform Hero WOD “Kendrick”** in honor of Kendrick Castillo, a beloved senior at STEM High School who lost his life protecting his classmates. No charge for drop-ins during classes (7:00, 8:30, 10:00).

“Kendrick”: 4RFT: 18 Thrusters / 18 C2B / 18 Burpee box jumps **Weight & movement modifications will be offered for maximum participation.

Conditioning

3 Rounds for Total Reps:
1:00 – Shuttle Run
1:00 – Hang Power Cleans 95/65
1:00 – AbMat Sit Ups
1:00 – Hand Stand Hold
1:00 – Assault Bike Calories
Rest 1:00 between rounds

Conditioning

3 Rounds:
400m Run
15 Barbell-Facing Burpees
3 Rope Climbs (15′)
… Directly into…
10 Power Clean and Jerks (135/95)
10 Power Clean and Jerks (155/105)
10 Power Clean and Jerks (185/125)

Conditioning

AMRAP 7 – Max Overhead Squats
First 50 Reps – 115/85
Second 50 Reps – 135/95
Time Remaining – 155/105

Rest 3:00

AMRAP 7 – Max Bench Presses
First 50 Reps – 135/95
Second 50 Reps – 155/105
Time Remaining – 185/125

Rest 3:00

AMRAP 7 – Max Deadlifts
First 50 Reps – 185/135
Second 50 Reps – 225/155
Time Remaining – 275/185

Conditioning

3 Rounds:
15 Power Cleans (115/85)
20 Pushups

Into 2 Rounds:
27/21 Cal Row
75 Double-Unders

Into 1 Round:
50/35 Assault Bike

Strength

2 x :30-60s Back Squat Hold (135/95)

Conditioning

3 Rounds:
800m Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)

Strength

Barbell Cycling EMOM 6
Hang Squat Clean + Push Jerk

Conditioning

7 Rounds on the 3:00
400m Run
12 TTB

Strength

Deadlift – 10:00 to build to a heavy set of 8

Conditioning

2 Rounds for Time:
10 Bar Mu
20 Bar Facing Burpees
30 Deadlifts (225/155)
40 Wall Balls (20/14)

Strength

Split Jerk

Conditioning

For Time:
21-15-9
Front Squats (135/95)
KB Swings (32/24)
400m Run