8 Minute Wednesday

8 Minute AMRAP of:
40 Double Unders
50′ 1-Arm Overhead Walking Lunges (30/20)
15 Wall Balls (20/14)

Strict Pull-up Work

3 Sets of:
Max Strict Pull-ups Straight Into
Max Negative Pull-up

*Modify with bands or seated pull-ups
*Score is max reps of strict pull-ups. Add negative time to notes
*Rest at least 90 seconds-2 minutes between sets

FGB Style Tuesday

3 Rounds for Reps
Minute 1 – Calorie Row
Minute 2 – Sit-Ups
Minute 3 – Kettlebell Swings (50/35)
Minute 4 – Burpee Box Jumps (24/20)
Minute 5 – Rest

*Score is total reps for all movements throughout all 3 rounds

LOREDO

Six rounds for time of:
•24 Squats
•24 Push-ups
•24 Walking lunge steps
•Run 400 meters

Endurance WOD (7:45am)

4 Rounds for Time:
400 Meter Run
20 Squat Snatch (75/55)
10 Box Jumps

Rx+ (95/65)

Community WOD (10:00am)

12 Minute AMRAP of:
200 Meter Run
20 Kettlebell Swings
20 Sit-ups
10 Box Jumps

*If beginning a run under 2 minutes, do 10 burpees instead. 200 Meter Run/10 Burpees = 10 reps in last round

Gymnastics/Muscle-Up Practice

15 Minutes of Gymnastics/Muscle-up Practice
BMU or Ring, your Choice

Take some time to work on pull-ups & gymnastics drills

This Sounds Familiar..

8 Rounds
Every 3 Minutes:
40 Double Unders
8 Pull-ups
20 Flutter Kicks
1 Squat Clean
1 Front Squat
1 Jerk

*Rest remainder of the 3:00 minutes
*Clean/FS/Jerk @ 75% of Jerk 1RM

Nice. This one Sounds Easy!

For Time
30 Jumping Knee Tucks
30 Push Press (75/55)
30 Supermen
30 Slam Balls (30/20)
30 Mountain Climbers
*Every minute, on the minute 5 Burpees. The workout starts with 5 burpees

ROMWOD

We’ll close out class with ROMWOD – Yoga poses focused on mobility.
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