Team of 2 For time: 200m shuttle run (4x25m) 100 thrusters 95/65 200m shuttle run 100 pull ups 200m shuttle run 100 wall balls 20/14 200m shuttle run 100 burpee box jump over 24/20 200m shuttle run 100 double unders Note: partners run together, switch on the movements every 10 reps.
Rest day Back at it Sunday 0900/1000 and 1100
Girls night workout at 1900hrs. You can now reserve your spot on RhinoFit. Regular class at 0930 Here’s the regular class wod: 15 min to find your 1 rep max snatch 15 min to find your 1 rep max clean and jerk
Strength Bench press 5-5-5-5-5 METCON 20 min EMOM Odds: 8 burpees Evens: 4 strict weighted pull ups 25/15
Strength Back squat 1-1-1-1-1-1-1 METCON For time: 21-15-9 Sumo deadlift high pulls 95/65 42-30-18 Wall balls 20/14
Strength Shoulder press 1-1-1-1-1 Push press 3-3-3-3-3 Push jerk 5-5-5-5-5 METCON 8 min AMRAP 1 power clean @ your heaviest 5 rep push jerk 7 toes to bar
Girls night wod this friday June 24th with Coach Emilie. Skills 12min EMOM Odd: inversion Even: jump rope Note: inversion means work on your handstand, handstand push ups, hold, walk…For the jump rope, perform 10 reps of either double unders, triples or quads:0) METCON 4 rounds for time: 15 power snatch 75/55 10 box jumps…
1775 Complete as many rounds as possible in 60 minutes of: 17 power cleans 135/95 75 squats Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round. Note: obviously,…
Rest day, get out there, have fun! Back at it Sunday. Slight adjustment for times on Sunday, we’ll have 0900, 10:10 and 11:20 for a special wod.
Strength Split jerk 1-1-1-1-1-1-1 METCON 7 rounds for time 5 strict pull ups 5 strict ring dips 5 burpee box jumps 36/30
