We will be switching over to our new Front Desk system this week. 
Please come prepared with your debit/credit card.

"Morrison"

"Morrison"

50-40-30-20-10 rep rounds of:
Wallballs (20/14)
Box Jumps (24/20)
Kettlebell Swings (55/35)

Sn - MU/Sn/AbMat

Strength/Skill:
In 20 minutes work several sets of the following complex.
Snatch complex: 2 snatch pulls + 1 power snatch + 1 squat snatch

Conditioning:
3 rounds for time of:
5 Muscle Ups
10 Snatch (135/95)
30 AbMat Sit-ups

Sub 3 dips/pull-ups for each muscle up.  15 dips + 15 pull-ups for each round.

Beginners WOD:
5 Ring Rows
5 Ring Push-ups
10 OHS
30 AbMat Sit-ups

Deadlift/HSPU/Run

With a partner...

Accumulate 60 Deadlifts (225/155).  The athlete can only be lifting when the other athlete is holding a handstand.

then

Accumulate 60 Handstand Push-ups.  The athlete can only be doing push-ups when the other athlete is holding the barbell in the deadlift position.

then

Run 800m together.



Beginners WOD:
AMRAP in 10 minutes of
10 Kettlebell Deadlifts
10 Hand Release Push-ups


Thruster/Burpee

3 rounds for time of:
15 Thrusters (95/65)
12 Burpees

PCln/T2B

Strength/Skill:
Coach led power clean complex for skill development.

Conditioning:
10-9-8-7-6-5-4-3-2-1
Power Clean (155/105)
1-2-3-4-5-6-7-8-9-10
Toes to bar

(Sequence is as follows - 10PCln 1T2B, 9PCln 2T2B,...)


FS - BoxJump/SDLHP

Strength:
Front Squats 2-2-2-2-2 @ 65%, 75%, 85%, 90%, 90+%

Conditioning:
21-15-9-15-21
Box Jumps (24/20)
SDLHP (95/65)

TBA

WOD is TBA in class.  Come ready to work.

KBSwing/Burpee

100 Kettlebell Swings (55/35) w/ EMOTM 4 burpees over kettlebell.

"Ennis"

"Ennis"

Run 800m

100 Double Unders

40 Push Ups

75 Double Unders

30 Push Ups

50 Double Unders

20 Push Ups

25 Double Unders

10 Push Ups

Run 800m

AbMat/T2B/AltOHSwitchLunge

5 rounds for time of:
30 AbMat Sit-ups
10 Toes to Bar
20 Alternating OH Switch Lunges w/Barbell (115/75)


Happy Birthday, Coach Jarad!!

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