Main – Beginners
Class is at Mylan Park at 10am
(No Measure)
1000m row
Metcon (Time)
Deck of cards
Hearts – push-ups
Diamonds – sit-ups
Spades – burpees
Clubs – box jumps
Facecards = 11
Aces = 13
Jokers – wild
Class is at Mylan Park at 10am
1000m row
Deck of cards
Hearts – push-ups
Diamonds – sit-ups
Spades – burpees
Clubs – box jumps
Facecards = 11
Aces = 13
Jokers – wild
Team WOD:
Complete for time:
50 Chest to Bar Pull-ups
100 Burpees
150 Situps
200 OH Lunges 45lbs/25lbs
250 Double Unders
200 OH Lunges
150 Situps
100 Burpees
50 Chest to Bar Pull-ups
Row 1000m
30 Minutes
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
We will begin the Saturday class this Saturday at 10:00am at MP. The cost of $40.00 will be due at that time. Look forward to seeing everyone on Saturday!
50 jumping jacks
20 KB swings
20 box steps
Max Effort 500m Row
5 rounds:
10 TTB
20 box jumps 24/20″
30 KB 53/35″
Scaled:
5TTB
10 box jumps (smaller box)
20 KB (lighter KB)
150 Mountain Climbers
100 Double Unders
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
3 Rounds
1. Duck Walk
2. Leap Frog
3. Carioca
4. High Knees
6 Minute AMRAP:
8 Mountain Climbers
6 Line Hops
4 Deadlifts
Game: Musical Wall Balls
3 Rounds
1. Duck Walk
2. Leap Frog
3. Carioca
4. High Knees
6 Minute AMRAP:
8 Mountain Climbers
6 Line Hops
4 Deadlifts
Game: Musical Wall Balls
2 rds
25 KB Swings
20 Burpees
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
2 Rounds
50 Lunges
100 Mountain Climbers
Complete 5 Rounds for time of:
7 Deadlift 275lbs/185lbs
50 Double Unders
3 Rounds:
10 Jumping Jacks -> Bear Crawl Down -> Crab Walk Back
Partner WOD
5 Minute AMRAP:
P1: Burpees/Floppies while P2 sprints
P2: 4 Shuttle Sprints while P1 burpees
P3: Rest
Game: Pizza Delivery