Friday Schedule: 6am/8am/9am CLASS – Open Gym 430pm
Gymnastics / Skill Work
Toes-to-Bar
0 – 4 min, establish largest unbroken set of toes to bar
EMOM 10 (4:00 – 14:00)
5 unbroken toes-to-bar
14:00 – 15:00
Max effort toes-to-bar
Score = Total of 1st unbroken set and last unbroken set (14:00 – 15:00)
WOD
AMRAP 15
3 Rounds
10 DB burpees 2×50/35
10 weighted box step-ups 20/20; 2×50/35
50-ft farmer’s carry walking lunge 2×50/35 (25-ft = 5 reps)
directly into
AMRAP of the below in remaining time
10 DB Thrusters 2×50/35
10 burpee pull-ups
50-ft handstand walk
Gymnastics / Skill Work
Toes-to-Bar
0 – 4 min, establish largest unbroken set of toes to bar
EMOM 10 (4:00 – 14:00)
5 unbroken toes-to-bar
14:00 – 15:00
Max effort toes-to-bar
Score = Total of 1st unbroken set and last unbroken set (14:00 – 15:00)
WOD
AMRAP 15
3 Rounds
10 DB burpees 2×50/35
10 weighted box step-ups 20/20; 2×50/35
50-ft farmer’s carry walking lunge 2×50/35 (25-ft = 5 reps)
directly into
AMRAP of the below in remaining time
10 DB Thrusters 2×50/35
10 burpee pull-ups
50-ft handstand walk
Gymnastics / Skill Work
Toes-to-Bar
0 – 4 min, establish largest unbroken set of toes to bar
EMOM 10 (4:00 – 14:00)
5 unbroken toes-to-bar
14:00 – 15:00
Max effort toes-to-bar
Score = Total of 1st unbroken set and last unbroken set (14:00 – 15:00)
WOD
AMRAP 15
3 Rounds
10 DB burpees 2×50/35
10 weighted box step-ups 20/20; 2×50/35
50-ft farmer’s carry walking lunge 2×50/35 (25-ft = 5 reps)
directly into
AMRAP of the below in remaining time
10 DB Thrusters 2×50/35
10 burpee pull-ups
50-ft handstand walk