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Choice of "Karen” 150 Wall Balls For Time (On Ramp - 75) or "Isabel" 30 Snatches For Time (135/95/65/45)
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“7-up”
7 rounds for time: 7 – Ring Rows 7- Push Ups 7 – Left Leg Lunges 7 – Right Leg Lunges 7 – Squats 7 – KB Swing 70 – Jump rope singles Dead Lift 5-5-5-5-5
Then “5-Alive” 5:00 AMRAP 5 - Dead Lift (225/155 or 65% of prev. max 5 - whichever is less) 5 - Burpees 5x5 10-8-6-4-2 of Pull Ups Push Press (95/65/45/15) SDHP (95/65/45/15) Situps Rx’d– 10-1 Team Wod
Row 200m 10 DB Thrusters On Ramp - 5 Rounds each member Rx'ers - 8 Rounds each member 2 min max effort of:
DB Snatch Row Knees to Elbows Hand Stand Push Ups 1 min rest between rounds Enjoy! For time:
50 - Double Unders 40 – Sit Ups 30 – Deadlifts 20 – Push Press 10 – Ring Dips Rx Athletes x2 3 rounds for time of:
Row 400 meters 21 Kettlebell swings 12 Pull-ups Hope to see you there! 12:00 amrap
On Ramp 15 - Med ball cleans 8 - Push ups Rx’d 15 - 135/95 Squat cleans 8 Push Ups For Time:
30 burpees 25 squats 15 Jump squats 30 situps 20 Push Ups 10 Pull Ups Rx Athletes x 2 |
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