OPEN/PERFORMANCE/FITNESS
AMRAP 15:
30 Calorie Row
20 DB Push Press (35’s/25’s)
10 Deadlifts (245/165)
July 29th and 30th, Closed for Level1 Certification.
August 6th, Bonnie&Clyde!!!! (Details coming)
1. Strength Benchmark
1RM Back Squat
2. Power Clean
Build to a heavy triple
3. Conditioning (Class WOD)
Power Clean: 10 min to work to heavy single
AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)
Rest 4:00
AMRAP 4:00:
400m Run
10 Burpees Over Bar
Max Power Cleans (155/105)
Rest 4:00
AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/135)
Power Clean: 10 min to work to heavy single
AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (115/80)
Rest 4:00
AMRAP 4:00:
400m Run
10 Burpees Over Bar
Max Power Cleans (135/95)
Rest 4:00
AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (155/105)
FITNESS
Power Clean: 10 min to work to heavy single
AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (95/65)
Rest 4:00
AMRAP 4:00:
400m Run
10 Burpees Over Bar
Max Power Cleans (115/80)
Rest 4:00
AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (135/95)
July 29th and 30th, Closed for Level1 Certification.
August 6th, Bonnie&Clyde!!!! (Details coming)
1. Barbell Benchmark
“Isabelle”
2. Conditioning (Class WOD)
6 Rounds:
13 Thrusters (95/65)
14 Pull-ups
6 Rounds:
13 Thrusters (95/65)
14 Pull-ups
FITNESS
6 Rounds:
13 Thrusters (75/55)
14 Pull-ups
July 29th and 30th, Closed for Level1 Certification.
August 6th, Bonnie&Clyde!!!! (Details coming)
OPEN
1. Gymnastics Benchmark
Max Unbroken Ring Muscle-ups
2. Snatch
60%/1
70%/1
75%/1
80%/1
85%/1
3. Snatch Pull
(107%/3)4
4. Front Squat
60%/2
70%/2
75%/2
80%/2
(85%/1)3
5. Conditioning (Class WOD)
5 Rounds of:
6 Front Rack Reverse Lunges, 135/95 (Alternating)
6 Power Cleans, 135/95
20 Burpees Over the Bar (Lateral)
200m Run
6. Gymnastics Benchmark
For Time:
75 GHDSU
PERFORMANCE
5 Rounds of:
6 Front Rack Reverse Lunges, 135/95 (Alternating)
6 Power Cleans, 135/95
20 Burpees Over the Bar (Lateral)
200m Run
FITNESS
5 Rounds of:
6 Front Rack Reverse Lunges, 95/65 (Alternating)
6 Power Cleans, 95/65
20 Burpees Over the Bar (Lateral)
200m Run
July 29th and 30th, Closed for Level1 Certification.
August 6th, Bonnie&Clyde!!!! (Details coming)
July 29th and 30th, Closed for Level1 Certification.
August 6th, Bonnie&Clyde!!!! (Details coming)
OPEN
1. Barbell Cycling
5 Rounds, NOT for time:
5 Power Cleans, 225/155
5 Front Squats, 225/155
Rest :30
2. Conditioning
10 Deadlifts, 275/185
10 Cal Row
8 Deadlifts, 315/225
15 Cal Row
6 Deadlifts, 365/255
20 Cal Row
4 Deadlifts, 405/285
25 Cal Row
2 Deadlifts, 425/295
*1 Barbell, you change the weights
3. Conditioning
3RFT:
800m Run
21 Power Cleans, 155/105
PERFORMANCE/FITNESS
3RFT:
800m Run
21 Power Cleans, 155/105
