Friday 3-30-2018

Warm Up
400m Run
10 OHS
Shoulder Mobility
Dynamic Stretches
Metcon
“Frelen”
5 rounds
400m run
15 DB Thrusters
15 pull-ups
Warm Up
400m Run
10 OHS
Shoulder Mobility
Dynamic Stretches
Metcon
“Frelen”
5 rounds
400m run
15 DB Thrusters
15 pull-ups
Warm Up
Tabata Double Unders
Strength
EMOM 10
Even: 5 bench press @80%
Odd: 8 close grip DB bench
Metcon
Amrap 12
30 doubles
10 DB Snatch
8 push-ups
Warm Up
2 Rounds
100m Row
10 pvc pass-thru
15 second plank hold
Strength
EMOM 10
Even: 10 weighted sit-ups
Odd: 5 strict T2B
Metcon
1000m Row
100 sit-ups
50 Russian twists
30 T2B
Break up however
Warm Up
2 rounds
15 good mornings
30 mountain climbers
Strength
EMOM 10
Even: 5 deadlifts @80%
Odd: 5 MBC-Wallballs
Metcon
21-15-9
Deadlifts (225#/155#)
Bar facing burpees
Warm Up
2 rounds
10 PVC Pass-thru
5 push-ups
30 jumping jacks
Strength
EMOM 10
Even: 5 push press @80%
Odd: 5 Front Raise
Metcon
Amrap 7
7 HSPU
7 box jumps
Rest 3 minutes
Amrap 7
7 Ring dips
7 KBS
Warm Up
2 Rounds
20 Doubles
10 push-ups
10 pass-thru
Strength
3X10 DB Bench Press
3X8 DB fly
Metcon
3 rounds
50 doubles
20 push-ups
10 Ring dips
5 bar MU
No 9am at 83- stay safe and see you all this afternoon!
Warm Up
Roxanne
Strength
Core circuit
Metcon
AMRAP 12
Buy In: 1000m row
5 burpee T2B
5 burpee box jump overs
All afternoon classes at 83 and RP Are canceled due to snow. Stay safe!
As of now 9am at 83 is on but please put safety first
Please continue to check website and Instagram for afternoon classes
Strength
3X10 Back Squats
3X8 1 Leg KB Calf raise
Metcon
“Karen”
150 wallballs (20#/14#)
Home WOD
3 Rounds
40 jump squats
30 sit-ups
20 push-ups
10 burpees
Cash Out: 100 walking lunges
Warm Up
2 rounds
30 jumping jacks
10 push-ups
Strength
3X10 Strict Press
3X8 lateral DB raise
Metcon
5 Rounds
100m sprint
8 push press (95#/65#)
Warm Up
2 rounds
10 face pulls
10 band pass-thru
10 second hang hold
Strength
3X10 DB Row
3X8 rear delt raise
Metcon
15-12-9-6-3
DB Hang Clean
C2B pull-ups