Reminder: 5 & 6 am OPEN GYM. NO 9:30 am class today. Afernoon classes are on. BUT please stay tuned to social media for weather related closings.
Warm Up: 6min AMRAP
10 KBS
10 Ring Rows
10 DB Push Press
10 Push UPs
10 Hollow Body On Pull up bar
Strength: Shoulder Press
1x 10 @ 60
1x8 @ 65
1x8 @ 70
1x8 @ 75%
Conditioning: 20 min AMRAP
10 Pull ups
12 KBS
14 Barbell Bent Over Row (135/95)(125/85)
16 Weighted Sit ups
18 Push Press (135/95)(125/85)
Strength: 10min EMOM 1 Deadlift 2 Hang Squat Cleans 2 Push Press Conditioning: "The Cheif" 5 - 3min AMRAPS (19min total) 3 Power Cleans (135/95) 6 Push Ups 9 Air Squats
Strength: Bench Press 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 1x10 @55-60% Super set Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: "Nancy'ish" 4 Rounds 400m run 15 OHS (95/65)
PARTNER WOD FIGHT GONE BAD: 6 ROUNDS IN 30MIN: 1 MIN OF HSPU/KNEEL AND PRESS 1 MIN OF PLATE TO OVERHEAD (45/25) 1 MIN OF BOX JUMPS (24/20) 1 MIN OF HANG POWER SNATCHES (95/65)(75/55) 1 MIN OF ROWING/J