WOD: For Time
"The Seven"
7 Rounds, 7 Reps of Each
Handstand Push Ups (Rx is 15# plates w/ an abmat)
Thrusters (135/95)
Knees to Elbows
Deadlifts (245/165)
Burpees
KB Swings (2/1.5)
Pull Ups
WOD: For Time
"The Seven"
7 Rounds, 7 Reps of Each
Handstand Push Ups (Rx is 15# plates w/ an abmat)
Thrusters (135/95)
Knees to Elbows
Deadlifts (245/165)
Burpees
KB Swings (2/1.5)
Pull Ups
Weekly Warm Up: 10 Toes to Bar, 5 TGUs ea. side (light kb), 10 OHS w/PVC,
Strength: Back Squat 5x5
WOD: 3 Rounds for Time
50 Double Unders
21 Snatches (75/55)
12 KB Swings (2/1.5)
REC: Partner 800 Meter run with a sandbag, hand off the sandbag each lap.
Strength: Shoulder Press 5x5
WOD: 10 Rounds For Time
1 Squat Clean (205/125)
1 Front Squat
30 Double Unders
REC: 3 Minute AMRAP of KB Swings (24/16).
10 Push Up penalty for setting down the KB. Score is total swings.
Time to git yer Game Face ON!
Reminder: Equipment will be moved out of the Box today to prep for the Throwdown and there will be no opportunity to use that space Saturday and Sunday. Come be inspired by some amazing athletic performances!
Strength: Snatch Balance 8x1
WOD: 4 Rounds
1 Min Row for Cal
1 Min KB Swings (24/16)
1 Min V-Ups
1 Minute of Rest
Score is total reps, similar to FGB
REC: Foam Roller