WOD

“Del”

For Time:

• 25-Burpees
• 400 Meter Run w/Med Ball (20/14)
• 25-Weighted Pull Ups
• 400 Meter Run w/Med Ball
• 25-HSPU
• 400 Meter Run w/Med Ball
• 25-C2B Pull Ups
• 400 Meter Run w/Med Ball
• 25-Burpees

“Tabata”

• Front Rack Walkimg Lunges w/KB (53/36)
• Pass Throughs
• 10 Meter Shuttle Run
• Row for Calories

A) 1-1-1-1-1—Back Squat

B) 5 reps @85% of today’s 1RM

C) For Time:

• 30-Muscle Ups

http://youtu.be/PgYECLs5ZZ0

10 Minute AMRAP:

• 50-Double Unders
• 15-Sit Ups

 3 Rounds: teams of 2

• 50-Wall Balls/Handstand Hold
• 40-Push Ups/Plank
• 30-T2B/Bar Hang

(more…)

Teams of 3

7 Minute AMARAP: Hang Power Clean

• 50 @ (135/95)
• 50 @ (155/105)
• AMRAP @ (185/135)

3 Minute Rest

7 Minute AMRAP: Push Press

• 50 @ (135/95)
• 50 @ (155/105)
• AMRAP @ (185/135)

3 Minute Rest

7 Minute AMRAP: Dead lift

• 50 @ (185/135)
• 50 @ (225/155)
• AMRAP @ (275/185)

3 Minute AMRAP:

• 3-Snatches
• 6-Lateral Burpees Over Barbell

**1 Minute Rest

3 Minute AMRAP:

• Double Unders

**1 Minute Rest

3 Minute AMRAP;

• 3-Snatches
• 6-Lateral Burpees Over Barbell

 
Tonight we will be hosting our weightlifting class at 6:30pm. Sign up sheet will be on the whiteboard. First to pay will reserve a spot. Cost is $20. There will be no 6:30 or 7:30pm class this Tonight.  

For Time:

• 1 Mile Run
• 100-Air Squats
• 75-Sit Ups
• 50-KBS (53/36)
• 25-Box Jump Overs

This Thursday night will be hosting our weightlifting class at 6:30pm. Sign up sheet will be on the whiteboard. First to pay will reserve a spot. Cost is $20. There will be no 6:30 or 7:30pm class this Thursday night.