Tuesday 10/30
STRENGTH:
Bench Press
WOD:
4 Minute AMRAP:
3 Power Cleans (135/95)
6 Box Jumps (24/20)
**REST 2 MINUTES**
4 Minute AMRAP:
6 Burpees O/ Barbell
20 Double Unders
**REST 2 MINUTES**
6 OH Barbell Lunges (95/65)
8 Toes 2 Bar
STRENGTH:
Bench Press
WOD:
4 Minute AMRAP:
3 Power Cleans (135/95)
6 Box Jumps (24/20)
**REST 2 MINUTES**
4 Minute AMRAP:
6 Burpees O/ Barbell
20 Double Unders
**REST 2 MINUTES**
6 OH Barbell Lunges (95/65)
8 Toes 2 Bar
Strength
Team Row
WOD:
7 Minute AMRAP:
3 Squat Cleans (115/85)
5 Pull-Ups
7 KB Swings (53/35)
**REST 3 MINUTES**
7 Minute AMRAP:
2 Thrusters (115/85)
6 Push-Ups
10 Wall Balls (20/14)
WOD:
Gotta show up to find out !!!!
Moving truck should be here around 10-10:30, would appreciate all the help we can get moving to the new location. Remember no wod on Sunday. Hoping to be functional by Monday morning at the new CFBG location, 18 Nod Rd.
Strength:
Push Jerks
WOD:
5 Rounds:
18 KB Swings (53/35)
13 Burpees to Plate
23 Wall Balls (20/14)
2 Partner WOD:
25 Minute AMRAP:
7 HSPU's
7 Thrusters (95/65)
7 Toes 2 Bar
7 Back Rack Lunges (95/65)
7 Burpees
7 KB Swings (53/35)
7 Pull-Ups
*1 partners do 7 movements, then other partners do the 7 movements.
Rx guys go together< RX girls go together and so on.
Dont worry, we will explain it to you
STRENGTH:
Strict Press
WOD:
*3 Minute AMRAP:
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
20 Double Unders
REST 1 MINUTE
* Repeat 4 more times
PARTNER WOD:
For Time:
80**60*40*20 then Cash Out
OH Barbell Lunges (95/65)
Wall Ball (20/14)
Burpees
Cash Out : 100 Sit-Ups (Each)
** Run 800 m (Together)
* Run 400 m (Together)
STRENGTH:
Power Snatch
Partner WOD:
20 Minute AMRAP:
Partner A:
6 Hang Snatch (95/65)
8 Box Jumps (24/20)
10 Wall Balls (20/14)
Partner B:
150 m Farmers Carry (53/35)
PARTNER WOD:
25 Minute AMRAP:
Partner A does:
7 Power Cleans (155/105)
15 Wall Balls (20/14)
7 Burpees
Partner B does: *
Run 400 m
* pick up where partner leaves off