For time
30x Pull-ups
30x KB swing (53#/36#)
30x DB thrusters (35#/20#)
15x each arm KB snatch (53#/24#)
30x Push-ups
30x Box jumps
30x Wall ball (20#/14#)
Row 30 calories
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The May schedule will be posted this weekend… Keep an eye out. The 8am class is cancelled… This WOD will be in the evening 7 pm.
Fran is already bulletproof.
3 Rnds
21-15-9
Thruster’s
Pull-ups
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2 rounds
19x Front squats (115#/75#)
19x Pull-ups
36x Double unders
36x KB swings (53#/36#)
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Sorry about the late post everyone.
3 Rnds
15 Sit-ups
15 Dead lifts (135/95)
5 Box jumps
400 M Run
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Congratz to Amy, first entire sets of box jumps 24 inch box… Keep up the good work.
3 rounds, 21-15-9x reps
Overhead squat (95#/65#)
Sumo deadlift high-pull
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1 round
Repeat couplet for 400m, KBs may not touch ground
10x KB Thruster (2×36#/24#)
20m Farmer’s walk
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1 round
30x Pull-ups, kipping
Run 400m
12x Pull-ups, strict
Run 400m
5x Pull-ups, weighted (40#/25#)
Run 400m
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5 rounds
50-40-30-20-10x reps
Walking lunge steps
Sit-ups
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Bulletproof Friday: 200 meter run after burpees..3-2-1-GO!!
8 rounds
10x Deadlifts (bw)
10x Burpees
10x Front squats (bw)
10x Pull-ups
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Nicole
AMRAP in 20 minutes
400 meter run and max pull-ups
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