|
15 Minute AMRAP:
- 300m Row - 8 Shoulder to Overhead (165/115) - 8 T2B
0 Comments
For total of 30 Minutes:
- Every 1:30, do the following: - 2 HSPU - 1 Squat Snatch - 1 OHS (Increase weight every 6 minutes) **Complete 6 Rope Climbs after finishing the WOD** For Time:
- 1 Mile Run - 5 Rounds: - 15 Wallballs (20/14) - 15 Deadlifts (155/105) - 800m Run - 5 Rounds: - 15 Russian Twists (20/14) - 15 KB Swings (53/35) - 400m Run "PLAY THE TRUMPET TO VICTORY"
- 3 Rounds (1 Minute each exercise) - Hang Snatch (45/35) - Burpees - Thrusters (45/35) - Box Jumps (24/20) - Pull Ups WOD
“Grace beats up on Annie” -5 Clean and Jerks (135,95) -50 Sit-ups -50 Double Unders -5 Clean and Jerks -40 Sit-ups -40 Double Unders -5 Clean and Jerks -30 Sit-ups -30 Double Unders -5 Clean and Jerks -20 Sit-ups -20 Double Unders -5 Clean and Jerks -10 Sit-ups -10 Double Unders -5 Clean and Jerks Open Gym: 12-2
Come work on a skill or complete a missed WOD! Class Times: 8:30, 9:30, 10:30
Come join us for a great WOD! WOD
WOD
Option 1: Clean and Jerks 3x3x1x1 then, 14 min EMOM:
Option 2: 21-18-15-12-9-6-3
WOD
15 min AMRAP: -50 Double Unders -20 Sit-ups -10 Deadlifts (225,155) |
RSS Feed
address
901 Brooks St.
Charleston, WV |
Telephone(304) 389-6250
|
|