Complete as many rounds as possible in 15 minutes of:
10 Power Clean 135lbs/95lbs
10 Front Squat 135lbs/95lbs
10 Box Jumps 24″/20″
10 Toes to Bar
Row 500m
50 Push-ups
Complete as many rounds as possible in 20 minutes of:
50 Wall Ball 20lbs/14lbs
40 Pull-ups
30 Burpee over Bar
20 Deadlift 155lbs/105lbs
10 OHS 155lbs/105lbs
Row 1000m
21-15-9
Clean, 135# / 95#
Ring Dips
2 Rounds
50 Sit-ups
50 Squats
Complete 3 rounds for time of:
25 KB Swings 53lbs/35lbs
20 (10 ea) Front Rack Lunge 135lbs/95lbs
15 HSPU
Since there will not be class on Thursday, you may come to Saturday’s class at Mylan Park at 12:30.
15 PVC pipe pass throughs
15 arm circles each arm backwards and forward
15 air squats
20 sit-ups
15 push-ups
12 minute AMRAP:
6 OHS 75/55#
10 burpee over box 24/20″
12 box dips
Since there will not be class on Thursday, you may come to Saturday’s class at Mylan Park at 12:30.
15 PVC pipe pass throughs
15 arm circles each arm forward and backwards
15 push-ups
25 air squats
OHS
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Row 500m
150 Mountain Climbers
Complete as many rounds as possible in 9 Minutes of:
3,6,9,12… OHS 115lbs/75lbs
3,6,9,12… Burpee over Box 24″/20″
Rest 3 Minutes
Then
Complete as many reps as possible in 3 Minutes of:
Chest to Bar Pullups
On the minute:
Complete 5 burpees and perform max rep 135lbs/95lbs thrusters on the minute.
The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of minutes it took to reach 100 thrusters.
150 Mountain Climbers
100 Double Unders
50 Pushups
Complete 5 Rounds for time of:
3 Wall Climbs
6 Hang Power Clean 135lbs/95lbs
9 Front Squat 135lbs/95lbs
100 Situps
50 Lunges
Complete 3 Rounds for time of:
Row 500m
15 Push Press 115lbs/75lbs
15 Toes to Bar