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
Skill 1-Arm Rows 4x6 5-rep Max Power Clean WOD 1-10 Power Cleans (95/135) 10-1 Floor Bench Press (95/135) 5 Wall Balls after each set I.e. 6PC, 5BP. 5WB About 21 min CAP THIS IS IT: Increase/Decrease
HAPPY B-DAY CELEBRATIONS TO BILL 3/27/64 age 59 BETSY 3/30/66 age 57 LEGENDS!!!!!!! Skill: 58 Bicycles 58 Alt. Knees to Elbows WOD 3 Rounds 2 Wall Walks 10 HSPU's (1 strict) 9 Pull Ups (1 strict) 9 B
WOD 6 min AMRAP 8 TTB 8 Power Snatches (55/75) 2 min rest 5 min AMRAP 7 TTB 7 Power Cleans (65/95) 3 min Rest 4 min AMRAP 6 TTB 6 Ground to Overhead (75/115)