For Time:
Run 400m
10 Snatches @ 95# (65# women)
Run 800m
20 Burpees
Run 800m
10 Snatches
Run 400m
Run in the Sun
Friday
Five rounds for time:
15 Kettlbell Swings 1.5 pood
10 Push ups
5 Pull ups
FGB
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Clean
Monday was catch-up day.
Tuesday:
As Many Rounds as Possible (AMRAP) in 20 minutes:
10 Hang powercleans (95# men, 65# women)
10 Pushups
10 Situps (on the floor)
Post rounds complete.
Weekend!
Two workouts for the weekend.
Saturday:
15 deadlifts (185# men/ 155# women)
Run 800m
12 deadlifts
Run 800m
9 deadlifts
Run 800m
Sunday:
For time:
5 pullups
10 box jumps
ORDER ORDER!
Please arrive on time or early! Once you have the warm-up routine down, don’t wait for me to tell you to begin. Just jump in. In fact, if you get started with your warm-up BEFORE the scheduled class, then we can make the most of the hour we have.
Snatch Work
Five rounds for time:
10 Snatches 135#
10 OHS 135#
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Dead
Deadlift
1-1-1-1-1-1-1 Reps
Concentrated on form. FORM!
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We did the WOD from the Main Site today:
Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps
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