A. Warm up to WOD weights
B. Work/Rest in time remaining WOD
0:00-6:00
50 Deadlifts (135/95) then 40 AB Mat Sit-ups
6:00 – 12:00
40 Front Squats (135/95) then 40 Ab Mat
12:00-18:00
30 Power Clean (135/95) then 40 Ab Mat
C. Cool Down: Bands or Foam 5:00
A. Strength: 5 – 5 – 5 – 5 – 5 Bent over Row
B. 12:00 AMRAP
200 Meter Row
20 KB Swings (24/16)
20 Ring Push-ups
C. TGU – 4:00
A. WB ladder to find weight, go as far as possible
B. For time:
30 Box Jumps (24/20)
3 laps of Box
30 WB (H.A.P.)
3 laps of Box
20 BJ, 3 lap, 20 WB, 3 lap, 10 BJ, 3 lap, 10 WB, 3 lap
C. CORE: 50 Hollow Rocks (least sets as possible)
A. Pull-up Practice or 4 x combo: 3 Strict+3 Kip+3 Butterfly
B. 5 Rounds of EMOM:
Min 1 – Slam Ball (30/20)
Min 2 – Burpee
Min 3 – Ring Row
4:00 AMRAP
5 T2B
10 Thruster (95/65)
1:00 REST
4:00 AMRAP
10 Thruster (95/65)
20 DU (4:1)
1:00 REST
4:00 AMRAP
20 DU (4:1)
5 T2B
1:00 REST
4:00 AMRAP
5 T2B/10 Thruster/20 DU
There will be NO open gym today due to the weather….normal classes all day on Monday
Open WOD 12.3 – 18:00 AMRAP
15 Box Jump (24/20 – or step up)
12 P. Press (115/75)
9 T2B
24 :00 AMRAP – for max HPC reps
5 Hang P. Clean (M:155/135/115/95, W:105/95/75/65)
2 Rounds of Cindy: 5 Pull-up/10 Push-up/15 Squat
5 Hang P. Clean (M:155/135/115/95, W:105/95/75/65)
2 Rounds of Cindy: 5 Pull-up/10 Push-up/15 Squat
ETC…until time expires
