10 min AMRAP
Ground to Overhead, 95/65 lbs adding 20/10 lbs EMOM for 10 min.
Teams of 3:
21-15-9 reps for Time:
Cals on AAB (EA)
Rope Climbs, w/20/14 lb vest (L4), no vest (L3), -3 reps per round (L2), 1/3 reps (L1), 2x Rope Get-Ups (
HOLIDAY SCHEDULE:
Monday: Normal Class Schedule
Tuesday: Normal Class Schedule
Wednesday: No 6:30 PM Class, All other classes are as normal
Thursday: ONLY 10 am Partner WOD, All other classes are cancelled
Friday: ONLY 10 am Partner WOD, All other classes are cancelled
Saturday: ONLY 10 am Partner WOD, 9 AM class is cancelled
NO 9 AM CLASS TODAY. ONLY 10 AM PARTNER WOD
HOLIDAY SCHEDULE:
Monday: Normal Class Schedule
Tuesday: Normal Class Schedule
Wednesday: No 6:30 PM Class, All other classes are as normal
Thursday: ONLY 10 am Partner WOD, All other classes are cancelled
Friday: ONLY 10 am Partner WOD, All other classes are cancelled
Saturday: ONLY 10 am Partner WOD, 9 AM class is cancelled
For Time of:
400 m Sandbag Run, 45/25 lbs
100 Box Jumps, 24/20″
100 Jumping Pull-Ups
100 KBS, 35/25 lbs
100 Walking Lunges
100 Knees to Elbows
100 Push Press, 45 lbs
100 Back Extensions
100 Partner Wall Balls, 20/14 lbs
100 Burpees
100 Double Unders/200 Singles
400 m Sandbag Run, 45/25 lbs
*Only one Athlete Moves at a time, except for the SB Run (one SB per Team)
HOLIDAY SCHEDULE:
Monday: Normal Class Schedule
Tuesday: Normal Class Schedule
Wednesday: No 6:30 PM Class, All other classes are as normal
Thursday: ONLY 10 am Partner WOD, All other classes are cancelled
Friday: ONLY 10 am Partner WOD, All other classes are cancelled
Saturday: ONLY 10 am Partner WOD, 9 AM class is cancelled
Teams of 3 Complete for time:
400 m Run as a Team
4 rounds of:
30 Ground to Overhead
30 Deadlifts
30 Burpees over bar
30 Pullups (RX), Ring Rows (S)
30 Power Cleans
30 Chest to Ground Hand Release Push-Ups
30 Toes to Bar
30 Push press
Then finish off with:
Row 500 m Each
*Weight used: 115/75 lbs (RX), 95/55 lbs (S)
**Only one athlete at a time works/switch out as required.
HOLIDAY SCHEDULE:
Monday: Normal Class Schedule
Tuesday: Normal Class Schedule
Wednesday: No 6:30 PM Class, All other classes are as normal
Thursday: ONLY 10 am Partner WOD, All other classes are cancelled
Friday: ONLY 10 am Partner WOD, All other classes are cancelled
Saturday: ONLY 10 am Partner WOD, 9 AM class is cancelled
2 Rounds for Distance
3:00 AAB for meters
3:00 Run for meters
3:00 AAB for meters
3:00 Run for meters
Rest 3:00
3:00 Run for meters
3:00 AAB for meters
3:00 Run for meters
3:00 AAB for meters
Rest 3:00
HOLIDAY SCHEDULE:
Monday: Normal Class Schedule
Tuesday: Normal Class Schedule
Wednesday: No 6:30 PM Class, All other classes are as normal
Thursday: ONLY 10 am Partner WOD, All other classes are cancelled
Friday: ONLY 10 am Partner WOD, All other classes are cancelled
Saturday: ONLY 10 am Partner WOD, 9 AM class is cancelled
10 min AMRAP of:
15/12 Cal Row
30 Plate Hops
20 Alt Leg V-Ups
10 Hip Bridges
2 RFT of:
27-21-15-9
Toes to Bar (RX), Knees to Chest (S)
Bar Facing Burpee
*Rest 5 min b/t Rds
HOLIDAY SCHEDULE:
Monday: Normal Class Schedule
Tuesday: Normal Class Schedule
Wednesday: No 6:30 PM Class, All other classes are as normal
Thursday: ONLY 10 am Partner WOD, All other classes are cancelled
Friday: ONLY 10 am Partner WOD, All other classes are cancelled
Saturday: ONLY 10 am Partner WOD, 9 AM class is cancelled
3:00 easy AAB
1:00 quad smash R/L
2:00 couch stretch R/L
3:00 lacrosse ball trap (Upper, Middle, Lower) R/L
2:00 Thoracic Spine Reach overhead on foam roller roll out
Then:
2 min AMRAP of T2B or Knees to Chest
Clean and Jerk
Every 3:00
10@155/105 lbs (L4), 145/95 lbs (L3), 135/85 lbs (L2), 125/75 lbs (L1), 115/65 lbs or lighter (
9 min AMRAP
BUY IN:
25 Syncro T2B (RX), Knees to Chest (S)
3 RFT of: (All Syncro)
5 Burpee Facing Board, 8’x2″x4″
10 Thrusters w/Board
15 Overhead Lunges w/Board
Cash Out:
25 Syncro T2B (RX), Knees to Chest (S)
AMRAP of:
Sandbag Over Shoulder, 150/100 lbs (RX), 100/75 lbs (S)
2 rounds:
2:00 Row
:30 HS Hold
25 Plate Hops
15 Air Squats
3 rounds:
500m Row
25 Box Jump Over (24″/20″ – no touch/clear the box) (L4), On and Over, 24/20″ (L3), 20/16 (L2), Step-Ups and Overs, 24/20″ (L1), 20/16″ (
20 Cal Bike
2 min Foam Roll-Out
10 glute ham raises
20 GHD Sit Ups
20 Goblet Squats
For Time of:
8 rounds of:
5 Strict Pull Up (L4), Pull-Ups (L3), Assisted Pull-Ups (L2), Ring Rows (L1/
15 Air Squat
Then:
4 rounds of:
10 Strict Pull Up (L4), Pull-Ups (L3), Assisted Pull-Ups (L2), Ring Rows (L1/
30 Air Squat
Then:
2 rounds of:
20 Strict Pull Up (L4), Pull-Ups (L3), Assisted Pull-Ups (L2), Ring Rows (L1/
60 Air Squat
Then:
1 round of:
40 Strict Pull Up (L4), Pull-Ups (L3), Assisted Pull-Ups (L2), Ring Rows (L1/
120 Air Squat
*25 min cap
*Goal is <20 min
