OHS
Strength
OHS
(10-10-10) 3-3-3
WOD
Amrap 15 min
10 OHS 95/65
10 T2B
10 HSPU
Strength
OHS
(10-10-10) 3-3-3
WOD
Amrap 15 min
10 OHS 95/65
10 T2B
10 HSPU
Ring Skills
1. Iron cross progressions
2. Archer push ups
3. One arm ring rows
4. ring roll outs
WOD
50 medball chest passes
10 squats
40 medball chest passes
20 squats
30 medball chest passes
30 squats
20 medball chest passes
40 squats
10 medball chest passes
50 squats
SKILL
KB snatch
WOD
10 minutes
KB snatch for total weight. In order to increase in kettle bell size you must demonstrate 10 consecutive snatches…
Rest 3 minutes
Run 1 mile for time
WOD:
“Grace”
For time –
30 Clean & Jerks 135/95
Today we’ll be running regular classes: 8, 9 and 10am. As classes become full we will start running heats in each class. Heats will be determined on a first come, first serve basis. We will be collecting donations during the event or you and donate HERE. There will be cupcakes and bracelets for sale to help raise money too. We’ll have the same amount of beer and water we normally do along with some fruit to snack on. We are looking forward to an incredible event!
Notice the two important body positions underneath the bar.
Skill:
Kipping Pull-ups
WOD:
30 Medball cleans 20/14
200m Medball Run
30 Wallball shots
200m Medball Run
30 Ball Slams
200m Medball Run
30 Sprall balls shots
Skill:
Rope Climb
Buddy WOD:
6 RFT:
1 Rope climb (partner does double-unders), switch and repeat
100m Buddy Carry (A carries out, B carries back)
WOD:
5 RFT –
5 Buprees
5 Burpee Box Jumps 24/20
5 Burpee Pull-ups
5 Burpee Ground to Overhead 45/25
Barbell Club:
Snatch Progressions –
Snatch Grip Press
Snatch Balance
Marie F. after 400m of burpee broad jumps, “Well I finally completed my end of bet. 400 m burpee run: 30 minutes, 200 burpees, 200 broad jumps. The most painful part was wearing the Michigan shirt!”
Strength:
20 min of Clean and Jerk work.
WOD:
5 RFT –
5 Cleans 185/135
10 Handstand Push-ups
400m Run
Strength:
Back Squat 5-5-5-5
Front Squat 3-3-3-3
Overhead Squat 1-1-1-1
Skill: Double unders
WOD:
18 Minute AMRAP:
10 Alternating Med Ball push ups
10 Med Ball Slams
10 Standing Med Ball Twists
20 Double Unders
