ROMWOD

Yesterday was tough, so we’ll close out class with ROMWOD.

Double Tabata

16 Rounds – 20 Seconds of Work, 10 Seconds of Rest
Rotating through these 4 movements:
Sumo Deadlift High Pull (75/55)
Burpees
Box Step-ups (24/20)
Push Press (75/55)

Score is total reps for all 16 rounds. If you did the 9/11 WOD, make this a nice recovery pace

5 + 5 = 10

5 Minute AMRAP of:
30 Sit-ups
15 Overhead Squats (75/55)
15 Pull-ups
*Rx+ Swap pull-ups with 5 Bar Muscle-ups & (95/65)

Rest 3 Minutes

5 Minute AMRAP of:
30 Flutter Kicks (L+R=1)
15 Slam Balls (30/20)
15 Pull-ups
*Rx+ Swap pull-ups with 5 Bar Muscle-ups

*Add rounds + reps of both AMRAPs for final score. If partial reps of both AMRAPs are above 60 reps, count the total as an additional round. Bar muscle-ups count as 15 reps for scoring.

Back Squat 3×5

3 Sets of 5 Reps
*Build throughout, up to 70%

Community WOD (7:45am)

With 12 Minutes on the clock:
800 Meter Run Buy-in

Then AMRAP with remaining time of:
20 Kettlebell Swings
20 Sit-ups
20 Goblet Squats
20 Push Press

*Score is rounds + reps of 20s

Endurance WOD (7:45am)

With 20 Minutes on the clock:
1 Mile Run Buy-in

Then AMRAP with remaining time of:
30 Kettlebell Swings
30 V-ups
30 Dumbbell Clean & Jerks (30/20)
30 Goblet Squats (50/35)
30 Push Press (75/55)

*Score is rounds + reps of 30s

Yayy Monday is Here!!

With 12 Minutes on the Clock:
1000 Meter Row Buy-in

With Remaining Time AMRAP of:
10 Toes-to-bar
10 Push-ups
20 Kettlebell Swings (50/35)

Chippin away at Tuesday

For time:
400 Meter Run
50 Double Unders
15 Thrusters (75/55)
400 Meter Run
15 Thrusters (75/55)
50 Double Unders
400 Meter Run

Rx+ (95/65)

3 Minutes at a Time

3 Rounds:

3 Minute AMRAP of:
10 Burpees
20 Sit-ups
10/7 Calorie Row

*Rest 90 Seconds Between Rounds
*Pick up where you left off

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