Strength/Skill:
3 rounds
10 seated box jumps
10 DB curtsy squats each leg
WOD: Every 3 mins for 6 rounds (18 mins)
Round 1 - 10 burpees + 1 round of DT (155/105)
Round 2- 15/12 calorie row or bike + 1 round of Cindy
Alternate between the rounds for the 6 rounds so 3 of each
Rounds will be capped at 2:30 so you have some rest
DT=12 deadlifts, 9 hang cleans, and 6 jerks
Cindy=5 pull ups, 10 push ups, 15 squats
Strength/Skill:
Deadlifts 5x5 at 70-80% of max for all 5 sets
WOD: 4 RFT
10 push ups
20 DB snatches (50/35) (alternate so 10 each arm)
30 sit ups
40 feet OH single arm DB walking lunges (50/35)
Strength/Skill:
Hang Cleans 3-3-3-3-3
Work to a heavy set of 3 hang cleans
Complete 10 shoulder extensions between sets
WOD: 12 min AMRAP
3 front squats (95/65)
3 push jerks
6 front squats
6 push jerks
*keep adding 3 reps to each for the 12 mins
WOD: Open WOD 23.1
Complete as many rounds and reps in 14 mins of:
60 calorie row
50 T2B (scaled knee ups)
40 Wallball Shots (20/14) (14/10 scaled)
30 Cleans (135/95) (95/65 scaled)
20 Muscle Ups (scaled pull-ups)
* we will do this for every class and you will have someone
counting/cheering you on and then you will do the same for
someone!
* Mardi Gras theme! Food and drinks for each class time but
most fun to come at night!
Strength: Strict Press 5-5-3-1-1-1
WOD: 12 min ARAMP
10 wallballs (20/14)
10 KBS (70/53)
10 box jumps (30/24)
Strength: 3-3-3-3-3 snatches and 20 russian twists between sets
WOD:
10-1
Backsquats (135/95)
20 DUs between sets of squats
Strength: Work on any gymnastics (body weight) movement
pull ups, T2B, HSPU, muslce ups, handstand walks
WOD:
Candy Heart AMRAP!
Rotate through the cardio, body weight, and lifting hearts for 25 mins
Strength: Thrusters 5-5-3-1-1-1
WOD: 4 rounds
200m run
5 clean and jerks (135/95)
10 pull ups
Strength:
Front Squats 5x3
5 sets of 3 with a tempo of 3 seconds down and 3 seconds up
WOD:
50 DUs
21 Burpees
50 DUs
18 Burpees
50 DUs
15 DUs
50 DUs
12 Burpees
50 DUs
9 Burpees
Strength:
3 rounds
3 wall walks
10 ring dips
20 floor wipers
WOD: EMOM until failure (105/75)
Min 1: 1 hang power clean + 1 push press
Min 2: 2 hang power cleans + 2 push press
Min 3: 3 hang power cleans + 3 push press
* keep adding rep to each and go as long as you
complete the work in the 1 min time frame
