30:00 EMOM
Min1:00- 7 Strict Pull Ups
Min 2:00- 14 Sit Ups
Min 3:00- 1 GTO AHAP
Comp- Sub 4 MU for Pull Ups
Strength 15 mins
5 X 3,2,1 Bench Press. (5 sec rest between 3,2,1)
MetCon
12:00 AMRAP
60 Single unders (scale 120 DU, 5 burpee penalty)
30 SDLHP (50/35#)
15 Push Press (95/65#)
“Jackie”
1000M Row
50 Thrusters (45#)
30 Pull ups
10:00 cap
Heats will begin 10:00 after start of class.
Farmers Carry & Sled pushes in remaining time
Strength:
5 X 3 Dead Lift @ 75-80% (Touch & Go, NO DROPS!)
20 min EMOM
Even- 15 Parallette Push ups (Scale: HR Push ups)
Odd- 3 count Hang Squat Clean/ 1- Squat Clean Thruster AHAP
"Chipper"
1000m Row
20 Ground to Overhead 135/95
30 Ring Dips
40 T T B
30 Ring Dips
20 Ground to Overhead 135/95
1000m Row
WOD #1
10 min AMRAP
50 Double Unders
25 Box Jump Overs 30/24
1 Wall Walk
10 min REST
WOD #2
“Griff” Run 800m, 400m backwards, 800m, 400m backwards
Strength:
5x3 OH Squat
Metcon:
15-10-5
Deadlift 315/205
CT B Pullups
Open Gym
5:00-6:30 AM
4:00-6:00 PM
10 - 40M sprints (1 sprint every :90)
800m Farmer’s Carry (Conga Line)
Strength:
10 min EMOM 1 Rep Bear Complex AHAP
Metcon
5 Rounds
5 Snatches (135/95)
20 Situps
Scale: 115/75