September 23
September 22, 2018
No classes today. Come do burpees!!
No classes today. Come do burpees!!
in teams of two
4rds for time
40 wallballs 20/14
20 toes-2-bar
Row cashout
Work up to a heavy power snatch
Isabelle and grace on the run
run 400
30 power snatches 135/95
run 400
30 clean & jerks 135/95
In teams of 2:
4rds
4 min. amrap
Partner 1 completes 100 meter k.b. farmers carry 70/53
Partner 2 completes max calories on the bike.
once 100 meter carry is completed, partners switch stations
2 min. rest between rds
Front squat 5×2 (55-65-75-85-95%) heavier then last week
5rds for time
run 400
10 D.B. Thrusters 50/35
10 D.B. Front rack waking lunges 50/35
Bench Press
10-8-6-4-2
For time
row 1000 meters
30 burpee box jumps
row 1000 meters
Quickly work up to a heavy complex
3 deadlifts
2 power cleans
1 shoulder to overhead
Cindy on the D.T.
5 rds for time
12 deadlifts 155/105
9 hang cleans 155/105
6 s2o 155/105
5 pull-ups
10 push-ups
15 air squats
in teams of two (Thrusters broken up evenly and the run together)
3rds for time
run 800
40 Thrusters 95/65
Squat snatch technique work 1 every 30 sec. for 5 mins.
For time
40 double unders
30 d.b. snatches 50/35
20 burpees
10 bar muscle ups
Interval style
1 min. on
1 min. off
150/120 cals on the rower
75 burpees
* As soon as your done with the row proceed to the burpees
