9, 10am classes LETS HAVE SOME FUN!
Warm up
practice rope climb
5 mins cardio machine
3 wall walks
5 mins :30/:30’s Uppers Abs
WOD
24 mins AMRAP OF:
1 BEAR COMPLEX (95/135)
*Power Clean
*Front Squat
*Push Press
*Back Squat
*Push Press
3 Burpee Box Jumps (20/24)
5 KB Swings (35/53)
** Every 4 min mark (4,8,12,16,20,24) bang out 10 Push ups or 1 Rope Climb
Warm up w/ 2 mins of each cardio 30 GHDs or TTB WOD 8 min AMRAP 2 Wall Walks 6 OH Squats 10 Box Jumps REST 2 mins 8 min AMRAP 2 Pulling (clean) Complex 6 Bar Over Burpees 10 KB Swings
LET's Gooo!!! 5 Rounds of- :1:00 Power Cleans (55/75) 1:00 Pull Ups 1:00 Wall Balls (14/20) 1:00 Push Jerks (55/75) 1 min Rest Round 2: (65/95) Round 3: (75/115) Round 4: (95/135) Round 5: (115/155
Wodopalooza workout --- 45 Deadlifts 45 hand St push ups Break it up anybway/any how 7:00 min Time Cap Or finish Then, we will work on Oly lift - snatch!!!