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STRENGTH

push press/bench press

WOD

AMRAP 15 min

1 x 50 m ladder with markers every 10 m

30 Double unders

 

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STRENGTH

back squat/front squat

WOD

E2MOM

7 Hang squat cleans 185/130#

5 Muscle ups

 

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STRENGTH

deadlifts/cleans

WOD

“Kelly”

5 rounds for time of:

400m run

30 Box jumps, 24/20”

30 Wall balls, 20/14#

 

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STRENGTH

back squat/front squat

WOD

EMOM

3 Thrusters

20 Double unders

Weights increase each minute as follows

95/115/135/155/175

65/80/95/110/125

*If unable to complete all 3 of the thrusters, each athlete may use the remainder of

that minute to complete as many double unders as possible.

**If able to complete all the prescribed weights, complete as many double unders as

possible in the remaining time of the last minute.

***Each athlete may scale the WOD to a ladder that falls within their skillset

 

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Nutrition Class tonight at 7pm

STRENGTH

shoulder press/bench press

WOD

For time:

20 Pull-ups

40 Push-ups

60 Alts leg jumping lunges

80 Sit-ups

100 Squats

 

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TEAMS OF TWO

25 min AMRAP

8 pull ups

8 box jumps (24/20)

12 KBS (1.5/1)

(One person runs 200m while the other does the movements)

REMINDER: NUTRITION CLASS THIS MONDAY at 7PM…sign up on MindBody!

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THRUSTERS

STRENGTH

bench press/shoulder press

WOD

6 rounds for time:

45/25# Dumbbell farmer carry 100 m

15 Dumbbell thrusters, 45/25#

Rest 3 minutes.

Then max reps pull-ups

*no resting between reps or any shenanigans like that -per Coach Ryan

 

 

 

images

HSPU video with Chris Spealler- YouTube

https://www.youtube.com/watch?v=YdBSefJNbB8

STRENGTH

back squat/front squat

WOD

For time:

21-15-9

Hand stand push ups

Burpees