Thursday 8.3.17
On the Minute x 20: Minute 1 – 50 Meter Sled Push Minute 2 – 100 Meter Run Minute 3 – 15/12 Calorie Row Minute 4 – 20 Kettlebell Swings (53/35) Rx – KB (53\35) L1 – KB (35\20) L2 – Coaches Choice
On the Minute x 20: Minute 1 – 50 Meter Sled Push Minute 2 – 100 Meter Run Minute 3 – 15/12 Calorie Row Minute 4 – 20 Kettlebell Swings (53/35) Rx – KB (53\35) L1 – KB (35\20) L2 – Coaches Choice
OTM x 6 – 1 Squat Snatch (90%) Rest 4:00 OTM x 6 – 1 Squat Clean and Jerk (90%) Rest 4:00 100 Burpee Pullups Rx – Pull-Ups L1 – Ring Rows L2 – Coaches Choice
21 DB Hang Power Cleans, 21 Burpees, 100 DU 15 DB Hang Power Cleans , 15 Burpees, 75 DU 9 DB Hang Power Cleans , 9 Burpees, 50 DU Rx – DB(55,35),DU’s L1 – DB (40,20),DU’S\DT’s L2 – Coaches Choice
1,000 Meter Run 40 Pull-Ups 30 Thrusters 20 Calorie Row Rx – Pullups\(95/65) L1 – Pullups\Ring Rows\(75/45) L2 – Coaches Choice
On the Minute x 8 7 Burpee Box Jumps (24/20) Rest 2:00 On the Minute x 8: 30 Double-Unders Rest 2:00 On the Minute x 8: 7 Burpee Box Jumps (24/20) Rx – DU’s\BJ (24\20) L1 – DU’s or DT\BJ (24\20) L2 – Coaches Choice
Can be done Solo or in teams of 2 800m Run, 30 Power Snatches 800m Run, 30 Overhead Squats 800m Run, 30 Thrusters Rx – (95\65) L1\L2 – Coaches Choice OR SOLO ONLY 3 RFT: 1K Row 15 Snatches Rx – (135/95) L1\L2 – Coaches Choice
Community WOD @ 9:00 a.m. “Deck of Cards” Number represents repetitions (Face cards = 10) Suit represents the movement. Hearts = AbMat Sit-Ups Diamonds = Goblet Squats Spades = Kettlebell Swings Clubs = Burpees Jokers = Plank Run Cards are flipped over one at a time. Entire class completes the repetitions before flipping the next
3 Rounds of “Cindy”, 1 Round of DB “DT” 2 Rounds of “Cindy”, 1 Round of DB “DT” 1 Rounds of “Cindy”, 1 Round of DB “DT” 1 “Cindy” Round – 5 Pull-Ups, 10 Pushups, 15 Air Squats 1 DB “DT” Round – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks Rx – Pullups\DB (55/35)
150 Double unders 50 Wall Balls 100 Double unders 35 Wall Balls 50 Double unders 20 Wall Balls Rx – DU’s\WB(20,14) L1 – DU’s or DT’s\WB(20,14) L2 – Coaches Choice
Running Clock Mins 1-8: EMOMx8: 1 Squat Snatches (85%) Rest 4:00 Mins 12-20: EMOMx8: 1 Squat CJ (85%) Rest 4:00 1 Minute Max Cal Assault Bike