Front Squats
On the 2:00 x 5 Sets:
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%
Set 4: 4 Reps @ 78%
Set 5: 6 Reps @ 70%
“Workaholic”
3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)
“Pineapple Express”
On the 0:00
For Time (12 Minute Cap):
50/35 Calorie Assault Bike
50 Strict Handstand Push-ups
On the 15:00
For Time (12 Minute Cap):
35 GHD Sit-ups
100′ Handstand Walk
25 GHD Sit-ups
75′ Handstand Walk
15 GHD Sit-ups
50′ Handstand Walk
On the 35:00
3 Rounds For Time:
400 Meter Run
21 Lateral Bar Burpees
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Set 1: 60%
Set 2: 65%
Sets 3-5: Build to a Heavy Complex
“Bartender”
5 Rounds:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/85
Tomorrow we will be hosting Girls Gone Rx all day – no classes or open gym. Proceeds from this event will help with the purchase of new equipment. Come watch ladies from across the region Compete for a Cure! Two food trucks, serving breakfast and lunch!
COACHES CHOICE!!!!!
5x on the :90s
Clean+ Jerk+ Jerk
[email protected] 65%, 70%, 75%, [email protected] 80%,
For Time:
15 Snatch (95/65)
10 Rounds of Cindy
15 C&J (135/95)
AMRAP 7:
Bench Press
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Front Squat (135/95)
50 Front Squat (155/105)
AMRAP Front Squat (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
In a 5 Minute Window:
20 Strict Handstand Push-ups
40 Dumbbell Power Snatches (50/35)
In Time Remaining: Max Strict Handstand Push-ups
“Fuller Circle”
For Time:
50/35 Calorie Assault Bike
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike
Post WOD Midline: 75 Hollow Rocks
“Master Splinter”
3 Rounds:
400 Meter Run
12 Burpee Box Jump Overs (24/20)
15 Thrusters (95/65)
