Warm-up “Tunnel Ball” Yep, just like the school days we are once again playing tunnel ball. The team makes a tunnel with their legs spread out. A ball must be rolled through the tunnel and the last player collects the ball and runs to the front. This continues until the original leader takes their team’s…
Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
New weekday morning class times 5:30am & 6:30am 🙂 Metcon (AMRAP – Rounds and Reps) With a continuously running clock, Complete 5 Thrusters every minute. * Catch – Continue adding 5kg. every 5 minutes for as long as you are able. Loads in KG (mens/womens) every 5 minutes are: From 0.00 – 5.00 (40kg/25kg) From…
Wednesday 10th May 2017 Thruster (7, 7, 7, 7, 7, 7, 7 @ 70% 1RM) *7 Strict Pull Ups between each set* ! Hold 1 weight through all 7 sets of 7 ! Metcon (Time) For Time: 15, 12, 9, 6, 3 reps of: Thrusters 42.5kg/30kg Toes 2 Bar – 8min Cut Of –
Metcon (Time) Partner Wod 5 Rounds For Time 15 SDHP 40kg/30kg 20 Push Ups 15 Thrusters 40kg/30kg 20 Lat Barbell Burpee *one person works at one time, each partner must complete all rounds and reps.
Metcon (3 Rounds for reps) In Partners Round for Round AMRAP – 10min 5 Burpee Bar Touch 7 Strict Pull Ups 10 DB Thrusters 20kg/15kg 100m Sprint Rest 2min Repeat for a Total of 3 times – Comp Optional – 10 Burpee Bar Muscle Ups 10 DB Thrusters 20kg/15kg 100m Sprint
Marco (Time) 3 Rounds for time of: 21 Pull-Ups 15 Handstand Push-Ups 9 Thrusters, 135# In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004. To learn more about Marco click here Official weight in kgs: 61kg
Thruster (Spend 15min Working towards a heavy triple) *Recommended Rep Scheme. 5, 5, 5, 3, 3, 3, 3, 3 Take the weight from the ground, unless you are un familiar with a clean, if unfamiliar with a clean please take weight from the racks Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
Metcon (AMRAP – Rounds) every minute on the minute: 20min Min 1. 3 Legless rope climbs/7 Strict Pull Ups Min 2. 14 Pistols alternating Min 3. 21 Toes 2 Bar Min 4. 14 DBL KB Deadlifts 32kg/24kg Min 5. 7 DB Thrusters 30kg/20kg Each completed minute counts as a round
Metcon (Time) 5 Rounds 200m Sandbag/plate Run 10 SDHP 10 Thrusters Weight: 40kg/30kg Sandbag 20kg / Plate 10kg Comp Optinal: 50kg/35kg
