Skill/strength
Tempo Strict Pull Ups
5×3
2/0/1
2sec down/0 seconds at the bottom/1sec up
*40 sec rest between sets
*To be performed together as a class
*scale to banded
5 Sets
2min on 1min off
3 Clusters 155/105
6 C2B Pull ups
9 Box Jump Overs 24/20
Every 4 min for 5 Rounds
Must complete
50 Dubz
30 wall balls
18 Burpees
Warm up banded
3rds
10 GM
10 pull apart
5/5 R/L OH press
100m rum
Tabata alt movements
Jumping jacks/ plank jacks
1min transition
1 min bike or row
2min rest
Tabata
KB swings/ KB SDHP
1min transition
1min bike or row
2min rest
Tabata
Jump squats/ bottom of burpee
1min transition
1min bike or row
2min rest
Tabata
Push ups/ V-ups
1min transition
1min bike or row
Warm up
Partner 6min AMRAP row
15 banded kB swings
10 Mt climbers
10 scorpions
8min AMRAP
100m
10 DB hang squat cleans
10 box jumps
2min rest
8min AMRAP
20 wall balls
15 HR push ups
10 DB thrusters
2min rest
8min AMRAP
10 DB curl and press
15 Burpees
30 Russian KB swings
Core
Coaches choice
Skill/strength
Tempo Strict HSPU
5×3
2/0/1
2sec down/0 seconds at the bottom/1sec up
*40 sec rest between sets
*To be performed together as a class
* scale down to Seared DB Press if needed
For time
30 Power Cleans 135/95
800m run
20 Jerks 135/95
400m run
10 clean and Jerks
For Time:
10 Thrusters, 95#
15 Bar-Facing Burpees
20 Thrusters, 95#
25 Bar-Facing Burpees
30 Thrusters, 95#
35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here
Woding with Angie
Partner wod
100 Pull ups
20 Clean and Jerks 135/95
100 Push Ups
20 Clean and Jerks 135/95
100 Synchronized Squats
20 Clean and Jerks 135/95
100 Synchronized sit ups
20 Clean and Jerks 135/95
Angie
It is with deepest sorrow that we announce the passing of Angie Polanco.
We will always remember her for being such an incredible model of great work ethic, for lighting up any room with her smile, and for encouraging everyone around her by setting an example of living to your daily best.
We find ourselves humbled by her memory and extend our beloved condolences to her loved ones.
May she Rest In Peace
Every 7 min for 21 min
600m Run
10 P. Snatches 135/95
15 T2B
Skill:
4rounds
5reps each
•Kip swings
•Strict Pull Ups
•Kipping Pull Ups
10min ladder
1-2-3-4-5-6-7-8…
•Power Cleans 185/115
*after every set 100m Run
3min rest
10min amrap
6 C2B Pull ups
8 Box Jumps 24/20
10 H.R. Push-ups
Warm up
Banded 5 min AMRAP
10 dL
10 pull apart
10 R arm press
10 L arm press
10 Sonics
Each each is 3rds of 45on /15 off w/ 5 min 400m recovery run
Sec1
KB hike to swing
kB R arm press
KB L arm press
Sec2
KB G2OH
KB Goblet squat
KB Russian twist
Sec3
KB R Leg DL
KB L Leg DL
Burpee over KB
Core
3x max hanging L holds
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