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 .....
First some skills to make you a deadly WOD assassin, THEN: Deadlift 12, 10, 8, 6, 4 (225/155) Toe-2-Bar 10, .....
First – some top secret Avenger style training to make you awesome. Then: 200 M Run 15 Ring Dips 300 .....
12 DAYS OF CHRISTMAS 100 M Run 2 Snatch (115/75) 3 Muscle -up or Dips (mod) 4 Thrusters (115/75) 5 .....
