7 ROUNDS OF: 7 Wall Balls (20/14) (12’/10′) 7 Kettle Bell Swings (70/53) 7 Box Jumps (30/24)
4 ROUNDS OF: 5 Strict HandStand Push-ups 100 M Pinch Plate Carry (25/15) 5 Strict HandStand Push-ups 300 M Run
We are doing the weights first, then: 3 ROUNDS FOR TIME OF: 10 Deadlifts (225/155) 15 Wall Balls (20/14) (12’/10′) .....
EMOM 15 MINS 1) 30-40 double unders or 45 secs practice – NO SINGLES 2) 10 M Handstand walk or .....
AMANDA 9-7-5 Muscle Ups Squat Snatch (135/95)
First some super awesome skillz stuff, then: 9 minute amrap 9 Burpee Box Jumps (24/20) 15 Slam Balls (25/15) 21 .....
Join us for Foundations Training Saturday at 9am! Then: 2 PERSON TEAMS 30 Reverse Burpee Wall Ball Chest Pass (20/14) .....
First we will do some cool lifting things, then: 3 rounds: 50 double unders / 100 single unders 7 hang .....
4 Rounds 3 Wall Walks 8 Reverse Burpees 6/6 Turkish Get-ups 2 Rope Climbs (hardest variation, L-sit/legless/standard) 5/5 Single Leg .....
HELEN 3 Rounds for time: 400 Meter Run 21 KB Swings (53/35) 12 Pull-ups
Bring your Friend and show off your awesome skills, learn a few cool things about some new people and then: .....
First – a bunch of cool barbell gymnasticky type stuff – then: 50 WALLBALLS FOR TIME 20/14 all persons shoot .....
