Month: May 2017

Choose Your Own Adventure

Strength: Bent Over Barbell Row 10-10-10-10-10 SSa: 5 Bar to Hip Swings SSb: 15 V-Ups Conditioning: Choose One a) AMRAP x 14 mins 800m Run 30 Battle Ropes (alt) 30 Russian Twists 30 KBS b) EMOM x 14 mins odd: 5 Bar Muscle Ups even: 100m Run

EMOMs or Rounds For Time

LEVEL 3 EMOM x 20 mins odd mins: 6 Strict HSPU even mins: 12 Toes to Bar E2MOM x 12 mins 35 DU (unbroken) 10 DB Snatches 50|30 10 Push Ups 5 Burpees LEVEL 2 Strength/Skill: Thrusters 2 reps EMOM x 10 mins * increasing in weight * go as heavy as you want (safely) Conditioning: …
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Partner AMRAP

2 Person Teams! Conditioning: 30 Minute  AMRAP 10 Calories 5 Hang Cleans  115|75 5 Box Jump Overs  24|20″ * 1 round per person, switch

8am (Level II) and 9am (Level III) classes only today!

LEVEL 3 3 Person Team WOD 24 min AMRAP 60 Overhead Squats 95|65 60 C2B Pull Ups 60 Front Squats 135|95 60 KTE 60 Deadlifts 185|125 Person A: Works Person B: Farmer Carry Hold 2|1.5pd/arm Person C: Rests * Can only work if KB are off ground * Can switch KB person anytime * only …
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Heavy Back Squats and a Chipper -or- an EMOM and a Chipper

Level 3 Strength: Back Squat 6 x 3 @80% of 1RM Conditioning: For time 200 Double Unders 50 Thrusters 95|65 * sub for DU: 800m run + 50 attempts * 200m run each time you break on DU and Thrusters except when transitioning from DU to TH   LEVEL 2 EMOM x 16 mins odd mins: 10 …
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