WODS
|
30 Thruster 95/65 20 Sit Ups Run 400m 20 Thruster 115/75 30 Sit Ups Run 400m 10 Thruster 135/95 40 Sit Ups Run 400m |
|
30 Thruster 95/65 20 Sit Ups Run 400m 20 Thruster 115/75 30 Sit Ups Run 400m 10 Thruster 135/95 40 Sit Ups Run 400m |
Well deserved rest day!
Open gym 4-6pm
|
21-15-9 STOH 115/75 Box Jumps 30/24 9-15-21 Power Snatch Burpee over the bar |
"Angie"
For Time:
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
4 RDs
7 KB Thrusters L Arm 35/20
7 KB Thruster R Arm
15 T2B
Run 400m
3 Rds
Row 750m
25 Ab Mat sit ups
50 Double Unders
(5 burpee penalty for singles….each rd)
2 Rope Climbs (5 scaled climbs from the floor)
Strength:
20min Strict Press
7sets of 3 reps at 80%
Met Con:
10 rds. Sprint 100 M
rounds 1-5 90 second rest
rounds 6-10 2min rest
Skill Work:
Ring Dip & Handstand Work
16 min EMOM
Alternate mins
5 Strict Pull ups
10 Hollow Rocks
MetCon
"Prepare for the Unknown"