Back Squat

#1: 3 reps @ 75%
#2: 3 reps @ 75%
#3: 2 reps @ 80%
#4: 2 reps @ 80%
#5: 1 rep @ 85%
#6: 1 rep @ 85%

The 15s

10 Minute AMRAP of:
15 Burpees
15 Hang Power Cleans (95/65)
15 Sit-ups
15 Box Jumps (24/20)

Rx+ 135/95

5 Round Grind & Lift

5 Rounds with 3 Minutes on the Clock:
200 Meter Run
10 Goblet Squats (50/35)
10 Sit-ups
1 Clean & Jerk @75%

*Take time to breathe and set up properly for each C&J
*After completing work, rest remainder of 3 minutes
*Score is total reps – 205 Possible.
*If unable to rest 30+ seconds in the first 2 rounds, cut run/reps back

Deadlift

5×5
5 @65%
5 @65%
5 @70%
5 @70%
5 @75%

ROMWOD

We’ll close out class with ROMWOD

What is that in the middle?

400 Meter Run
30 Kettlebell Swings (50/35)
15 Thrusters (75/55)
400 Meter Farmer Carry
15 Thrusters
30 Kettlebell Swings
400 Meter Run

*Farmer carry weight is athlete’s choice – Add weight to notes
*Rx+ (95/65 Thrusters)/Alternating Kettlebell Snatch (hang position)

10 Minutes with a Fun Interruption

10 Minute AMRAP of:
100′ Bear Crawl (20 reps – 1 rep per 5′ line)
10 Box Jumps (24/20)
10 Toes-to-Bar

*Every 2 minutes, on the minute 1 Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @70% of Snatch 1RM. Add weight to the notes.
*Score is rounds + reps of bear crawl, box jumps, and toes-to-bar

Rx+ 25′ Handstand walk & 30/24″ box

Community WOD (10:00am)

5 Rounds for Reps
30 Seconds of Work, 30 Seconds of Rest Rotating Through:
Goblet Squats
Jumping Pull-ups
Push-ups
Calorie Row
*Score is total reps of all 4 movements
Back To Top