10 - 20 - 30 - 20 - 10
Deadlifts (185,135)(135,95) Weighted Sit-ups (35,25)(25,15) **REMINDER** There will be NO 4:30pm or 5:30pm classes on Friday, October 30 due to the in-house partner competition. Come join us!
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WOD
5 Rounds: -10 HSPU -20 Pull-ups -10/8 Calorie Row -20 OHS (95,65) WOD
Sport : 1x1x1x1x1 Clean and Jerk 15 mins to Work to 1 rep max Wod: 16 min Emom Even :4 Clean and jerk 155/105 Odd :50 Double Under Fitness : 15 amrap: Sled push down and back 20 sit ups 20 push ups Wod 16 min Emom Even: 4 Clean and jerk 75/55 Odd: 60 single under or DU attempts WOD
Sport: 22 min AMRAP: -22 WallBalls (20/14) -22 Power Snatches (75/55) -22 Kb swings (53/35) -22 T2b -22 Calorie Row Fitness: 22 min AMRAP: -22 Wallballs (14,10) -22 Power Snatches (55,35) -22 KB Swings (35,25) -22 T2S -22 Calorie Row WOD
21-18-15-12-9-6-3 -hang cleans (95,65) (75,55) -back squats -box Jumps(24,20)(20,15) -150m run SPORT
21 - 15 - 9 - Push Press (115/85) - OTB Burpees **Rest 1 Minute** 21 - 15 - 9 - Push Press (115/85) - KB Swings (70/53) FITNESS 21 - 15 - 9 - Push Press (75/55) - Burpees **Rest 1 Minute** 21 - 15 - 9 - Push Press (75/55) - KB Swings (35/25) WOD
SPORT 21-18-15-12-9 Deadlifts (155/105) 500/400m Row FITNESS 18-15-12-9-6 Deadlifts (115/85) 500/400m Row Post wod strength work: 5x5 Barbell Hip Thrusts x 5 reps @ 20X1 WOD
SPORT 16 min AMRAP 40 alt DB snatches (50/35) 40 wallballs (20/14) 30 DB burpees 30 wallballs 20 Devil's Press 20 wallballs FITNESS: 16 min AMRAP 30 alt DB snatches (25/15) 30 wallballs (14/10) 20 DB burpees 20 wallballs 10 Devil's Press 10 wallballs Post wod Option 1: 3 sets of: :30 Top of Chin-Up Hold :30 rest :30 Hollow Hold :30 rest :30 Handstand Hold :30 rest Option 2: Strict Press 5x5x5x5x5” WOD
3, 2, 1, 3, 2, 1 Back Squats Then "Annie" SPORT: 50-40-30-20-10 Double-unders Sit-ups (anchored) RX+ = If you finish before 8:00, max calorie on bike until time clock hits 9:00 FITNESS: 80 Singles 40 Sit-ups (anchored) 60 Singles 30 Sit-ups 40 Singles 20 Sit-ups 20 Singles 10 Sit-ups WOD
SPORT & FITNESS: 5 x 4 min AMRAP: 400m run then Max rounds of "Macho Man" 1 min rest between rounds Macho Man = 3 Power Cleans 3 Front Squats 3 Jerks (S - 135/95) (F - 95/65) |
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February 2021
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