NOTE: Fridays classes are 5:30am, 9am, and 10:15am!!!
Skill
Abvent
“Bear complex” max
WIOD
18-15-12-9-6-3 of:
Back Squats (75/115)
plate OH Lunges (15/25)
TOES TO Bar
WOD 12/23
“ANNIE”
50-40-30-20-10 of
Double Unders
Sit ups
Then,
100 KB Swings
Skill 50 Hollow Rocks Deficit KB Deadlifts 4x8 WOD 12 min AMRAP Of: :10 seconds Overhead Squat Hold 6 Power Snatches (65/95) 7 Toes To Bar Rest 2 mins 3 min AMRAP Of: Shoulder to Overhead (65/95)
Skill 1 rd. Of Ab circle 4x4 Man Makers (or Run 6 Laps) WOD 18-15-12-9-6-3 of: Thrusters (65/95) Ring Push ups Bar Over (SPRAWL) Burpees 21 min cap THIS IS IT: BREATHING PRACTICE! Normal mods but work
Skill: 5x20m Fireman’s carry (w/ KB’s2x35/50) FRICKIN' FORTIES" 40 REPS EACH OF: BOX JUMPS JUMPING LUNGES FLOOR WIPERS (55/75) MOUNTAIN CLIMBERS SHOULDER TO OVERHEAD (55/75) KB GOBLET SQUATS BURPESS D