Month: August 2019

9:00 am class “Only” today

WOD:
Coach Andy’s Class

WOD:
Coach Andy’s Class

Partner Wod:
22 minute AMRAP:
Partner A: 6 Push Press (95/65)
6 Back Squats (95/65)
Partner B: 6 Push Press (95/65)
6 Back Squats (95/65)
15 Med Ball Sit-Ups (20/14) Together
Partner A: 6 Deadlifts (95/65)
6 Hang Cleans (95/65)
Partner B; 6 Deadlifts (95/65)
6 Hang Cleans (95/65)
Run 250 m (Together )

WOD:
12 Minute AMRAP:
10 Back Rack Lunges (95/65)
10 Bar Facing Burpees

STRENGTH:
Clean and Jerk

WOD:
*7 Rounds:
1 Deadlift (125/90)
1 Squat Clean (125/90)
1 Power Clean (125/90)
1 Hang Clean (125/90)
1 Push Press (125/90)
1 Push Jerk (125/90)
1 Thruster (125/90)
100 m KB or DB Carry (53/35)
* 10 Burpee penalty each time hands come off the barbell

STRENGTH:
2 minutes of Max HRPUs
REST 2 Minutes
2 minutes of Max Sit-Ups

WOD:
10 Down to 1:
SDHP (95/65)
Wall Walks

STRENGTH:
EMOM
Floor Press
D/Bell Curls

WOD:
16 Minute AMRAP:
9 Wall Balls (20/14)
2 Clean and Jerks (135/95)
Run 150 m

STRENGTH:
Hang Snatch

WOD:
5*4*3*2 Minute Amrap of:
6 OH Barbell Lunges (95/65)
7 Push Press (95/65)
8 Russian Twists (20/14)
*Rest 1 Minute

PARTNER WOD:
24 Minute Amrap:
50 KB Swings (53/35)
40 Knees 2 Elbow
30 SDHP (95/65)
20 Goblet Squats (53/35)
Run 250 m (Together)

Split reps evenly !! Run together

WOD:
5 Rounds:
Run 250 m
20 HRPU’s