Saturday 25th May 2019

Class Divides Into 2 Teams: AMRAP 25: 50 Meter Sled Push (90/70) 100 Meter Sandbag Run 60/30 200 Meter Run Class will be split into 2 even teams * Each team has only one sled, but multiple Sand Bags for their runs * Sled is the only station that can’t have multiple athletes moving on it * Athletes can “lap” each other * Once you finish the sled, you move directly to the Sand Bag run, and then directly to the run with no rest * Only rest would be waiting for the sled to become...

Friday 24th May 2019

    FRIDAY CHIPPER “The Conjuring” Complete for Time: 200 m Run 25 KB Snatches 55/35 25 Hand Release Push Ups 25 KB Goblet Squats 55/35 25 Calories Row 200 m Run 15 Hang Power Cleans 115/80 15 Pull-ups 15 Shoulder to Overhead 115/80 15 Calories Bike 200 m Run 9 Thrusters 115/80 9 Deadlifts 115/80 9 Hand Stand Push Ups 9 Burpees over the Bar 200 m...

Wednesday 22nd, May 2019

    Strength A: Pausing Front Squat (2 second hold) Build to a heavy set of 2 Strength B: Hang Squat Clean Build to a heavy single   MetCon: 3 Rounds: 15 Hang Squat Cleans (115/80) 15 Lateral Barbell Burpees   ENDURANCE WOD Buy-in 1000 m row then: 2 Rounds 200′ Walking Lunges 150 Jump rope Singles ( 100 DUBs) 35/25 Cal. Assault Bike...

Tuesday 21st May 2019

  Strength/Skill:  EMOM 8 Even Mins: 10 Z Press (choose weight) Odd Mins: 8 Bent Over Rows   MetCon: Helen 3 rounds for time of: • 400m run • 21 Kettlebell Swings  55/35 • 12...

Monday 20th May 2019

  MetCon: On the 5:00 x 5 Rounds 30 Air Squats 20/15 Calorie Row 7 Power Snatches (115/85) **Score is slowest round**   ENDURANCE WOD 4 Rounds 200 m run 15 Slam ball over shoulder 60/40 30 Calories on Ski Erg 200 m run 9 Slam Ball Over Shoulder 30 Calories on Ski...