Strength
Every 2 mins for 12 mins (6sets) perform:
1 Clean Deadlift
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
WOD
3 Rounds
0:00 to 2:00 Run 400m then Double Unders
2:00 to 3:00 Dumbbell Squat Cleans 35/20
3:00 to 4:00 Hand Release Push-ups
4:00 to 5:00 Max Cals on Assualt Bike
Rest 5 mins
Gymnastics Skill
4 Rounds:
Min 1: 7-10 Ring Dips
Min 2: 20 sec. Handstand Hold
Min 3: 20 hollow Rocks
“Kettle My Bell”
For Time:
10 Strict HSPU’s
50 KB Sumo Deadlift High Pull 70/53
50 Burpees
50 KB Goblet Squats 70/53
50 ABmat Sit-ups
50 Lunges W/ KB 70/53
10 Strict HSPU’s
Skill/Strength:
Every 2 minutes 7 Back-Squats for 12 minutes. (6 sets)
WOD:
15 AMRAP
20/17 CAL ROW
15 Pull-Ups
10 Box Jumps 24/20
Skill/Strength
5×5 @70% 1rm Shoulder Press
WOD
Buy-In: 1 Tower Run
4 Rounds
8 Power Cleans
16 Shoulder to Overhead
35 Double Unders
Cash Out: 1 Tower Run
Chad/Sal Farewell WOD
4 Rounds
-4 Squat Clean 155/105
-12 AB Cals
-19 Lunges
4 Minute Rest
4 Rounds
-4 Chest Floor Press
-12 Hang Snatches 50/35
-19 Ab Mat Sit-Up
1- Dumbell Farmer Carry 50/35
THANK YOU ALL FOR AN AMAZING 2 YEARS!!!
WOD
“Fat Karen”
-150 Wall Balls 25/20
Every 50 complete 800m run(2 Laps)
Strength/Skill
Bench 5×8 70%
WOD
30-20-10
-Dumbell Clean & Jerk 50/35
-Cal Bike
EMOM 3 DL 245/170
Stenght/Skill
6 Band Sprints
WOD
14min AMRAP
-30 Double Unders
-10 Russiam KBS 70/53
-12 Pistols
-14 Ring Mtn Climbers
-1 Sprint ( End of Connex)
SKILL/STRENGTH
EMOM 5 min
-1 Squat Snatch 135/95
-1 OHS 135/95
WOD
1 Round
24-21-18
-P. Snatch 95/65
-T2B
3 Minute Rest
18-21-24
-Burpees Over Bar
-Evil Wheels w/ Bar
