Some of you have known me for years and seen my ups and downs (in pounds and in life!), but some of you have only known me for a little while. I think when people see me, they assume that I have an athletic background or have always looked the way I do now.
Skill: Clean Complex
Every :90 for 8 Rounds
Hang Power Clean + Hang Squat Clean + Jerk
*Increase every 2 rounds
WOD: 3 MIN AMRAP
15 Hang Power Cleans 95/65
30 Double Unders
Every :90 for 8 Rounds
Hang Power Clean + Hang Squat Clean + Jerk
*Increase every 2 rounds
WOD: 3 MIN AMRAP
15 Hang Power Cleans 95/65
30 Double Unders
Skill: Tabata AAB calories
1-minute rest
Tabata Jump Rope
WOD: 3 Rounds For Time
400m run
15 DB Power Cleans 25-30/15- 20
7 Burpee Pull Ups
Score is aab calories/jump rope/time
1-minute rest
Tabata Jump Rope
WOD: 3 Rounds For Time
400m run
15 DB Power Cleans 25-30/15- 20
7 Burpee Pull Ups
Score is aab calories/jump rope/time
Hide and Glow Seek
Skill: 3 Rounds for Quality
12 DB Strict Press
12 DB Floor Press
:60 Farmer Carry Hold
Rest :90
WOD: For Time
Buy In: 400m run or 500m row or 1.2/1.0k Bike (pick one)
Skill: 3 Rounds for Quality
12 DB Strict Press
12 DB Floor Press
:60 Farmer Carry Hold
Rest :90
WOD: For Time
Buy In: 400m run or 500m row or 1.2/1.0k Bike (pick one)
Skill: Sled/Sprint Relay
3 rounds
100ft sled push
100ft sprint
Rest 2 to 3 minutes
*split the class into two teams
WOD: 3 Rounds
1 min max 10m Sprints
1 min max Sit ups
3 rounds
100ft sled push
100ft sprint
Rest 2 to 3 minutes
*split the class into two teams
WOD: 3 Rounds
1 min max 10m Sprints
1 min max Sit ups
Skill: Deadlift
20 minutes to find 3RM
WOD: 9 Rounds For Time
5 Thrusters 95/65
5 Pull Ups
Score is 3RM/time
20 minutes to find 3RM
WOD: 9 Rounds For Time
5 Thrusters 95/65
5 Pull Ups
Score is 3RM/time
Skill: 3 Rounds
8/side Single Leg KB Deadlifts
8 Ring Rows
Rest 1 minute
WOD: AMRAP 16 – Teams of 2
15/10 cal row
10 Deadlifts 135/95
10 Goblet Box Step Ups 35/20
8/side Single Leg KB Deadlifts
8 Ring Rows
Rest 1 minute
WOD: AMRAP 16 – Teams of 2
15/10 cal row
10 Deadlifts 135/95
10 Goblet Box Step Ups 35/20
A) Snatch complex; from the ground, 3 sec pause at the knee, snatch, high hang snatch (above mid thigh). Find heaviest of the day.
B) CF Metcon
C) Pull a heavy 3 deadlift
B) CF Metcon
C) Pull a heavy 3 deadlift