Erika's Birthday Chipper

 

Happy birthday to everyone’s favorite coach, Erika!!  Thank you for all that you do, you are truly an amazing person and we are privileged to have you as a part of our lives!  


WOD:

For Time – 

33 Deadlifts 135/95

33 T2B

33 Power Cleans 115/75

33 Mountain Climbers, 4 count

33 Front Squat 95/55

33 Pull-ups

33 Wallballs 20/14

33 Dips

33 S2OH 75/35

33 Burpee Box Jumps 24/20

33 Lunges 45/25

1133 Double-unders (as a class)

Squat Till Ya Drop

 

Strength:

Back Squat 4-4-4-4-4 (Heavy)

Front Squat 6-6-6-6 (Moderate)

Overhead Squat 8-8-8 (Light)

Cash Out:

“Bring Sally Up”

Rx – 65/35

Scaled – No weight 

Partner Grind

  

 

WOD:

Grinder PT: 40 Second Intervals 

With a partner, stay at each station for 6 intervals, where they work for half the interval and you work for the other half.  

1. Double-unders

2. Pull-ups

3. KBS

4. Sprinter Sit-ups

5. Wallballs

6. RKC Planks

 

 

 

Burpee Hell

WOD:

25 min AMRAP – 

100 Burpees 

1 Bodyweight Sled Push, there and back

100m Farmers Walk

1,000m Run (Parkhill Ave)