WODS
Death by HSPU (1, 2, 3…12)
12 Minute Cap
(emom of half the number you fail at)
MetCon
15 min AMRAP
10 wall balls
10 burpee pullups
10 TTB
Strength:
Deadlifts
5-5-3-3-1-1-1
MetCon:
10-9-8…1
Front Squats 135/95
10 Situps
Team 3-4 Combined “New Crossfit Total” Weight (Bench, Clean, OHS) (45 minutes for all 3 lifts can complete in any order) (1 mens & 1 women bar each team) (only 1 bar may have weights on it at any given time) (1 rack per team)
Minutes 0-20-----Can earn 1 lbs. to team total for every Calorie Rowed ( 1 rower per team)
Minutes 20-40---Can earn 5lbs. to team total for every 200m run with MedBall (1 20lb. medball per team)
Minutes 40-45---Can earn 3lbs. to team total every 50 double unders (only 1 person jumping at a time)(3:1 singles)
20 Minutes Handstand Practice (Walking, Holds, HSPU) (Just practice being upside down)
MetCon:
3rds.
100 Double Under
21 KBS 50/35
12 Pullups
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Mobility Work- Loosen those hips
Open Gym 4:00-6:00pm
No Open Gym @ 5:00am
20 min Snatch Practice (No Power Snatch!!!!)
MetCon:
21 Ring Dips
3 Rope Climb
15 Ring Dips
2 Rope Climbs
9 Ring Dips
1 Rope Climb
20 min EMOM
ODD: 2 Muscle Ups or 5 Chest to Bars
Even: 5 Explosive WallBalls “As High as you can throw it”
MetCon:
Row 30 Cal
30 Burpee Jump Over Bar
30 Hang Clean 135/95
TLC will be closed today.
Iron Eagle Challenge