We are open all regular classes! 1. Clean pull to hang clean 5×2+1thursters 95/65 2. 7 minute amrap 7 thrusters 95/65 7 pull ups Rest 2 minutes 7 minute amarap 7 overhead squats 95/65 7 ttb Rest 2 minutes 2 minute amrap Wall ball 20/14 Scoring total reps
1.OPEN 14.4 14 min AMRAP 60 calorie row 50 TTB 40 WB 20/14 30 cleans 135/95 20 Muscle ups Competitors 2. Work up to a 5rm back squat
1. CRAZY 8’s 3 rft 800m run 8 snatches 95/65 8 C2B ( if you can do bar muscle ups then 8 bar muscle ups ) 2.Snatch 5×2 3. Clean pull+ hang clean 5×1+1 4. 3 sets strict HSPU Followed by 3 kipping. Stay on the wall for all sets 5. 6×6 C2B pullups unbroken
1. CRAZY 8’s 3 rft 800m run 8 snatches 95/65 8 C2B ( if you can do bar muscle ups then 8 bar muscle ups )
1. For time 50 push ups 30 back rack lunges 65/45 40 push ups 20 lunges 95/65 30 pushups 10 lunges 115/85
1.Snatch pull + hang snatch 4×2+1 2. 8x 75m sprints 1:30 rest between sets 3.Front squat 3×5 across 4. Clean and jerk 7×1
Just want to give a huge shout out to Rayne and Neil for their outstanding perseverance. They graduated foundations in May, Rayne could only do a few pullps unassisted and Neil got 20 on his final day. Today after the WOD Rayne did 10 kipping pullups and Neil got 40! Congratulations on that huge pr.
1. Push press 5-5-3-3 +1 Drop to 70% of the last 3 and max reps 2. 12 Min to complete ; 4 rounds 250m row 15 kb swings 53/35 15 box jumps 24/20 With remaining time max rep double unders 3. Pull up test… Max number of kipping unbroken pull-ups 4. 6×5 Unbroken C2B 1
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