For time:
100 Burpees
Teams of three:
200 Front Squats, 135/95
200 Kipping HSPU
200 Box Jump Overs 24/20
200 Pull Ups
Split reps any way you like.
One person working at a time.
(15 min AMRAP)
Row for Calories
Use today’s class time to make up a missed WOD or to work on a skill. If you need an idea for a WOD, be sure to ask your coach!
For time:
90 Double-unders (180 Singles)
60 Sit-ups
30 Thrusters 65/45
This should be a burner. Try to push yourself.
5 rounds:
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10 Second Hollow Hold
– Rest 1 minute –
Every minute on the minute
AMRAP 20:
400m Run
20 Burpee Box Jump Overs 24/20
Run counts as one rep
3 RFT:
30 KB Swings 53/35
30 Wall Ball Shots 20/14
30-Minute PARTNER AMRAP of:
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100m Sprint
Then, 5-minutes to find a 1-RM Partner Deadlift (log in comments)
In honor of Sgt. Scott Lunger, of Brentwood, California, who died July 22, 2015.
To learn more about Scooter click here
3 rounds:
1 minute stations:
Air squats
Push-ups
Sit-ups
Burpees
1 minute rest between rounds
Open Format Thursday
3 RFT:
500m Row
12 Squat Snatch 65/45
21 Push-ups
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
30 Rounds for time of:
5 Wall-Ball Shots, 20#
3 Handstand Push-ups
1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004
To learn more about Holleyman click here
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups