No 6:30pm class tonight due to Team (staff) Training. We will hold open box instead.
EWOD
5 rounds for time of:
400m run
20 Double Unders
Row 500m
Prowler 50m (HEAVY)
20 Double Unders
Rest walk 4 min
FITNESS
A. Four sets of:
Dumbbell Push Press x 8-10 reps
Rest 45 seconds
Single-Leg Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds
B. Complete as many rounds and reps as possible in 8 minutes of:
Renegade Rows x 5 reps
Dumbbell Walking Lunge x 10 steps
Dumbbell Burpees x 5 reps
Use the same set of dumbbells for the entire workout. Jump with DBs at your sides on the DB burpee.
AIM
A. Four sets of:
Single-Arm Press x 4-6 reps each arm
Rest 90 seconds
L-Sit Tuck to Extension x 7-10 reps @ 1212
Rest 90 seconds
B. Rounds of 15, 12 and 9 reps of:
185/125 lb Power Clean
Handstand Push-Up
SPORT
A. Three sets, not for time, of:
Rope Climb x 2-3 ascents
V-Ups x 15-20 reps
(perform as quickly as possible)
Turkish Get-Ups x 3 reps each arm
B. Take 15 minutes to build to a heavy Jerk
C. Complete as many rounds and reps as possible in 12 minutes of:
10 Handstand Push-Ups
15 Wall Ball Shots (20 to 1ft /20 lbs to 8 ft)
25 Kettlebell Swings (24/16 kg)
IMMEDIATELY FOLLOWING THE 12-MINUTE AMRAP . . .
For time:
60 Pull-Ups
*For C, note your results as follows:
8 + 22 reps, 1:42