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Performance

Front Squat 1RM

For Time

10 HSPU

20 Burpee

30 Toes to Bar

50 Double Unders

30 Toes to Bar

20 Burpee

10 HSPU

Fitness

Front Squat 1RM

10 DB Strict Press

20 Burpee

30 Tuck Ups

50 Double Unders

30 Tuck Ups

20 Burpee

10 DB Strict Press

Performance

Weighted Pullup 1RM

12 Minute AMRAP

6 Shoulder to Overhead (135/95)

12 Box Jumps (24″/20″)

24 Situps

Fitness

Max Set of Pullups

12 Minute AMRAP

6 Shoulder to Overhead (95/65)

12 Box Jumps (24″/20″)

24 Situps

Performance

Bench Press 1RM

5 Rounds

5 Deadlifts (225/155)

10 Bar Facing Burpees

Fitness

Max Set of Push Ups

5 Rounds

5 Deadlifts (185/115)

10 Bar Facing Burpee

Make Up Day: Snatch, Handstands, Bench Press or Push Ups, Front Squats, or Pullups

WOD

4 Rounds

20 Wall Ball (20/14)

5 Muscle Ups (Performance) / 10 Chest to Bar Pullups (Fitness)

400m Run

 

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Comments

  • KimI might, Kevin needs to look at my car and not sur
  • NicolasGreat advice! Thanks for the thoughtful words of e
  • adminAwesome Kim. This should be a great class as Lynd
  • Chef LyndaYUM! Sounds so delicious! You're ready to move on