A) CONDITIONING
With a running clock with a partner:
0:00 – 15:00
5:00 AMRAP – Calorie Bike or Row or Ski
5:00 AMRAP – Wall balls (20, 14)
5:00 AMRAP – Calorie Bike OR Row or Ski
18:00 – 28:00
5:00 AMRAP – Curtis Ps (135, 95)
5:00 AMRAP – Power Clean + S2OH (135, 95)
*One person works at a time – split however desired. Score = total reps
– Goal: Have fun and come up with strategy to keep work output consistent. Barbell loading should be light enough to complete sets of 3-5 at a time of PC/S2OH & 1-2 Curtis Ps at a time.
Rx+:(Workout Ends with 5:00 AMRAP of Max Ring Muscle-ups after max PC/S2OH – 33:00 WOD)
L3: (115, 75)
L2: (14, 10) (20, 15) (95, 65)
L2: (10, 8) (75, 55)
B) EXTRA CREDIT
Three Way Thoracic Spine Foam Rolling x 60s each
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale
Strongman class at 8am
Barbell club at 9am
Kids class at 10am
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