“Scooter”On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift
For the AMRAP, have one partner work while the other rests, switching after a full …
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 jerks 45/35
WOD
21-15-9
Ring dips
OHS 95/65
Warmup
500 m row
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
WOD
SDLHP
5-5-5-5-5
Bench press
5-5-5-5-5
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
WOD
3 rounds
500 m row
21 burpees
12 thrusters 95/65
Warmup
400 m run
3 rounds
10 hang cleans 45/35
10 push-press 45/35
10 thrusters 45/35
WOD
Push-press
3-3-3-3-3-3-3
Warmup
500 m row
3 rounds
10 jumping jacks
10 box step ups 24/20
10 push-ups
WOD
For time:
10 box jumps 30/24
10 muscle-ups
20 kettlebell snatches, 35/25
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats, 75-lb. barbell
40 GHD sit-ups
40 medicine-ball cleans, 20-lb. ball
50 burpees
…
Closed for the festivus games, please come out and support our athletes that are competing.
Warmup
50 double-unders
3 rounds
10 jumping jacks
10 lunges
10 burpees
2 min rest
WOD
4 rounds
-400 m run
-10 bench press 155/105
-400 m run
-10 pullups
WOD
400 m run
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 KB OHS 35/25
2 min rest
WOD
Hang clean
1-1-1-1-1-1-1
rounds for time of:
Run 800 meters
205-lb. bench presses, 10 reps
45-lb. weighted pull-ups, 10 reps
Warmup
500 m row
3 rounds
10 Deadlift 45/35
10 hang cleans 45/35
10 push-press 45/35
WOD
3 rounds
50 foot walking lunges with 45/35 overhead
20 burpees
***we will be closed Saturday October 15th for the festivus games, please come out and support our atheletes if you can**