7 Rounds for Time on the 3 minute Mark:
400 Meter Run
12 Toes to Bar
Holding weight in front rack, back rack or holding dbs/kbs, set one foot behind you onto a box or bench and lunge downwards for the given reps, switch legs and repeat on your other leg.
Rest :20s between legs
Rest 2 min between rounds
Every minute for 10 minutes
1 Legless rope climb
scale to every other minute for 10 minutes staying legless if possible before using legs.
In a team of 2
4000m “no straps” row
For time
45 Double unders
45 Squat clean 135/95lb
45 Ring dips
45 Double unders
Today’s 9:30 class will be an open gym overseen by Chris!
15 minute amrap
21 Wallball shots 20/14
15 Dumbbell Deadlifts, pick weight
9 burpees, facing, over the dumbbells (stack the dumbbells prior to starting the burpees)
In teams of 3 complete the following for time:
150/100 Calorie Bike
70 Clean and Jerks 135/95
70 Toes to Bar
50 Clean and Jerks 155/105
50 Chest to Bar Pull-ups
30 Clean and Jerks 185/125
30 Bar Muscle-ups
150/100 Calorie Bike
*30:00 time cap
No 6:15p class today!
5 rounds
Row 250m max effort
follow each row with 16 lunges with 35/25lb dumbbells.
Rest 3 minutes
No 6:15p class on Friday!
Shoot for 80-90% by the end. Focus on dialing in technique today, we will test this for a 1RM next week
