Gymnastics Testing on Monday

Let’s get ready to push and pull! We’ll be testing our push-ups along with strict and kipping pull-ups on Monday!

Endurance WOD (7:45am)

For Time:
1 Mile Run
60 Kettlebell Swings
50 Jumping Squats
40 Mountain Climbers
1 Mile Run

Community WOD (10:00am)

For Time:
9 Minute AMRAP of:
100 Meter Farmer Carry
10 Jumping Squats
20 Kettlebell Swings
10 Mountain Climbers

*Farmer carry weight is athlete’s choice – Kettlebells or Dumbbells
*Farmer carry = 10 reps in last round. If in middle of farmer carry when time expires, estimate distance – 10 meters = 1 rep

A Fun Friday Night

2 Rounds
5 Minute AMRAP of:
16 Burpees
8 Dumbbell Hang Clean & Jerk (30/20)
16 Weighted Single Dumbbell Box Step-ups (24/20)
*Rest 2 Minutes Between Rounds
*Pick up where you left off

Rx+ 50/35

ROMWOD

We’ll close out class with a ROMWOD

Squat Clean 5×1

Squat Clean for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
*Build throughout, up to 80%

Run, Burp Snatch

10 Minute AMRAP of:
400 Meter Run
15 Burpees
10 Hang Power Snatch (75/55)
*Run = 40 reps. If unable to complete run in final round, substitute for 80 Jumping Jacks. 80 Jumping jacks = 40 reps

Tabata Row

8 Rounds – 20 Seconds of Work, 10 Seconds of Rest of:
Calorie Row
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