4x

15 devils press
15 calories on bike

Dead lift day...

271 lbs!! no problem :)

___________________

4x

10 box jumps
10 HRPU
15 Sit ups
200m run

Back Squat day...

then...
3x
15 power cleans
45  double unders
15 push jerks
45 double unders

Reminder no 6:05 class tomorrow... all other classes run as usual.

goody friday...

 
Spartan WOD #4 (8K)

Run MCCoy Stairs/Goat Trail
400m Farmer Carry
Army Crawl
Sled Pull
10 Burpees
Run MCCoy Stairs
4 Sandbag Carries
2min Bar Hang
Sled Drag
10 burpees
Run Funeral Stairs
Traverse Wall x 2
Wall Climb x2
2 Rope Climbs
10 Burpees
Run Bridge
2 monkey bars
4 Tire Flips
10 Burpees
 
Fun Friday Chipper:
200m run
50 DU
40 SU
30 burpees

200m run
50 squats
40 push ups
30 wall balls

200m run
50 DU
40 SU
30 burpees

200m run
50 squats
40 push ups
30 wall balls

5X

20 SA Overhead Lunge holding KB bottoms up
20 Russian Twist with KB
10 ring dips

4 rounds

16 KB Swings
16 burpee box jumps

Partner WOD:

Partner holds plank with other works, both must complete the task

8-Minute Time Cap

- 27 Row Calories
- 21 Single Arm Alternating DB Snatch
- 15 HR Push-ups
- 9  Single Arm Alternating DB Clean+Front Squat

200m run

3x
35 wallballs  ( 3 burpee penalty if broken up)
35 double unders

200m run

4 RFT

12 ring dips
12 renegade row (6/side)
200m run

12 min Amrap

1 box jump 1 thruster
2 box jump 2 thruster
3 box jump 3 thruster

35 DU  or 50 singles

4 box jump 4 thruster
5 box jump 5 thruster
6 box jump 6 thruster

 35 DU  or 50 singles

continue for 12 min

7x

7 dumb bell thrusters
7 pull ups
7 double pumpers

7x

3 dumbell snatch
6 push ups
3 big box jumps
200m ski