Team Saturday!! As a Team of Three: 30m broad jump 400m shuttles 60 knees to elbows 45 burpee ball slams .....
Benchmark Friday! -Barbara- 5 rounds for time: 20 pull ups 30 push ups 40 sit ups 50 squats *3 minute .....
-Hortman- As many rounds as possible in 45 minutes: 800m run 80 squats 8 muscle ups – or- rope climbs
Conditioning: Ever minute on the minute for 5 minutes: 2 hang power cleans @ 70%+ Strength: Establish 1 Rep Max .....
Strength: 7×2 hang squat cleans + 1 split jerk WOD: 5 rounds for reps: 1:30 as many reps as possible: .....
Strength: 5×5 back squats at 75% WOD: 1 minute amrap of jerks 185/120 10 minutes of burpees with an emom .....
Mobility & Benchmark Friday! -Kelly- 5 rounds for time 400m 30 box jumps 24/20 30 wall balls 20/14 to 10′
Strength: 7×2 hi hang cleans WOD: 4 rounds for reps: 90 seconds to complete 400m run time remaining – overhead .....
Strength: 7×1 Hang squat clean and 1 push jerk WOD: 400m 40 hand release push ups 30 single arm overhead .....
Strength: Split jerk practice WOD: 3 rounds for time: 10 ring dips 20 kettle bell snatches 53/35 5 press in .....
Strength: Back Squat 3×2 100% 2×1 100% WOD: Every 90 seconds for 15 minutes: 21 double unders 7 pull ups .....
Team Saturday! As a Team of 2: 1600m run 30 partner bar balls 20/14 800m equipment carry 135/95 150 slam .....
