THROWBACK THURSDAY Every 2:00 MIN X 55 Push Press (Building) Taken From Floor THEN 7:00 MIN AMRAP15 Toes To Bar20 Wall Ball Shots 3:00 MIN REST7:00 MIN AMRAP15 Hang Power Clean 95/65 10 Burpees Over Bar *In your rest wipe down your pull up bar/wall ball if sharing THEN Mobility Cash Out 2:00 Shoulder Stretching
WOD WEDNESDAY 7:00 AMRAP 3-6-9-12-15… Hollow Rock PVC Sit Ups Russian Twist 45/25 THEN 16:00 MIN AMRAP 100m Plate Pinch 25/15s 10 KBS 70/537 Pull Ups*ADD 2 KBS Each Round*Plate carry will be outside to the 100m mark and will be pinched with finger tips. THEN Accessory Cash Out 4 X 400m Sprints Use Rower
2:00 MIN AMRAP X 3 1:30 Rest Between Front Rack Lunges 135/95 115/80 95/65 THEN 4 RoundsFOR TIME OF:30 Air Squats 200m Sprint10 Thrusters 95/65 REST 1:00 RX+ 115/80 THEN Mobility Cash Out: 2:30 Pigeon Stretch Each Leg. 3:00 Foam Roll Lumbar Spine.
MOTIVATIONAL MONDAY 3 Rounds For Reps 1:00 Per Station Med Ball Cleans 20/14 SDLHP 75/55 Box Jump 24/20 Push Press 75/55 Med Ball Sit Ups 20/14 THEN Accessory Cash Out: 3 X 20-25 Triceps kick back on each arm.5/2.5
SATURDAY SHOUTOUT! “Suppport Your Box 1 & 2” 10:00 MIN AMRAP 10 Air Squats 9 DB Snatch Right Arm 10 Push Ups 9 DB Snatch L Arm @50/35 REST 3:00 For Time: 100 DUS21 Burpees 75 DUS15 Burpees 50 DUS9 Burpees
