Saturday 6-12-22
5 rounds for time:
15 deadlifts 225/155
:30 hanging L-sit hold
Saturday 6-11-22
For time:
1,600-m run
150 double-unders
50 burpees
800-m run
100 double-unders
35 burpees
400-m run
50 double-unders
20 burpees
Friday 6-10-22
For time:
50 GHD hip extensions
20 kipping pull-ups
25 GHD hip extensions
20 kipping pull-ups
50 single-leg squats
20 kipping pull-ups
25 single-leg squats
20 kipping pull-ups
Thursday 6-9-22
**no morning classes.
5:30 and 6:30 pm will be the only classes today.
sorry for any inconvenience.
3 rounds
2:00 rope climbs 15’
1:00 weighted situps 20/14 (med ball)
1:00 bike
1:00 rest
Wednesday 6-8-22
** no morning classes will be held on Thursday 6-9-22
5 rounds
12 hang power clean and jerks
9 thrusters
6 power snatches
Tuesday 6-7-22
9 min AMRAP
15 kb swings 70/53
50’ handstand walks
Monday 6-6-22
overhead lunges
6-6-6
front rack lunges
8-8-8
back rack lunges
10-10-10
Sunday 6-5-22
15 min AMRAP
3-6-9-12-15……
toes-to-bar
box jumps 24/20
calorie row or bike
continue to add 3 reps each round until time expires
Saturday 6-4-22
3 x 5:00 rounds for reps:
200-m farmers carry (16/24 kg)
Then as many reps as possible of:
5 push-ups
10 KB squats (16/24 kg)
– Rest 2:00 between rounds.
– Use a single KB for farmers carries and squats.
Friday 6-3-22
2018 regional wod #4
2 rounds for time:
10 snatches 135/95
12 bar-facing burpees
Then,
2 rounds for time:
10 snatches 95/65
12 bar-facing burpees