** Daylight Savings takes place Sunday so please remember to set your clocks and show up to the right class ** Floater EMOMx16 4 rounds of: Minute 1: 15/12 Cal Row Minute 2: 15 Wallballs, 20/14 Minute 3: 15 SDHP, 95/65 Minute 4: 15 Push Press, 95/65 WOD Credit- Comp Train
** Daylight Savings takes place Sunday so please remember to set your clocks and show up to the right class ** Warm-up With Class Leg Roll Sesh -Calves -Hamstrings -Quads WOD 4 Rounds 400m Run 15 Burpee Box Jumps 15 Hang Squat Cleans (115,75) 100m Sandbag Run Rest 2 Minutes
Warm-up Run 1 Loop 10 Power Cleans 5 Inchworms 10 Push-jerks –Shoulder Stretching Gymnastics 1. Max Freestanding Handstand Hold- 3 attemots 2. Max Distance Handstand Walk Oly EMOM10 2 Clean and Jerks (Power and Push) WOD At 0:00 800m Run 30 Chest to Bar Pull-ups 20 Burpee Lateral Jumps At 8:00 600m Run 30 Cleans […]
Warm-up For 5 MInutes 30s Push 30s Easy Gymnastics Handstand Walking DB Complex 4 Rounds- Working up to Max weight 3 Strict Press 3 Push-press 3 Push-jerks Strength Back Squat 5-5-5-5 WOD 12 Minute AMRAP 3 Muscle-ups 6 Strict Handstand Push-ups 9 Deadlifts (275,185) 12 Wallballs to Target Conditioning 1 Mile Assault Bike for Time
Warm-up With Class Hollow Rocks 100 Hollow Rocks!!! Strength Spend 20 Minutes Working to Establish a 1 RM Snatch WOD 21-15-9 Overhead Squats (135,95) Row for Calories x2
Floater 3 RFT Row 500m 12 Burpees 21 Box Jumps, 24/20 WOD Credit CFNE
Partner Warm-up Partner Band Runs Band Bear Crawls Band Lunges Then wheelbarrows side ways wheelbarrows Partner Abs -Leg tosses -Pike hold with medball toss -Plank hold with plate loading Partner WOD 3 Rounds 60 Calorie Row 50 Burpees 40 Pull-ups Partition the reps between partners however you choose.
Open WOD 16.2 Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of: 25 toes-to-bars 50 double-unders 15 squat cleans* Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under […]
